Marathoner/Triathlete Off-Season Strength (intermediate lifters) 9 Week 3-Day

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

The purpose of this program is to develop and maintain strength and power headining into the endurance season.

Weeks 1 and 2: Will be used to establish good form.

Week 3: 1st round of strength testing.

Weeks 4-6: establish the strength and power base utilizing testing data.

Week 7-8 establish a base of power

Week 9-2nd Round of Strength testing

Sample Day 1
1:00:00
Base Phase Day 1: Squat Day.

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 3
1:00:00
Base Phase Day 2: Push-Press

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 5
1:00:00
Base Phase Day 3: DB Snatch

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 8
1:00:00
Base Phase Day 1: Squat Day.

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 10
1:00:00
Base Phase Day 2: Push-Press

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 12
1:00:00
Base Phase Day 3: DB Snatch

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

Sample Day 15
1:00:00
TEST WEEK Day 1: Squat

During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.

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