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

Author

The Training Plan Source.com Powered by the Coaches at IREP Athletics

All plans by this Coach

Length

9 Weeks

Typical Week

3 Strength

Longest Workout

1:00 hrs

Plan Specs

strength

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Summary

CertsOverview:The purpose of this program is to develop and maintain strength and power heading 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

Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


Logos


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

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

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

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.

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

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