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2020- AP RACING- Strength Training Program(Equipment based)- Swim Supplement

Author

AP Racing

All plans by this Coach

Length

12 Weeks

Plan Specs

triathlon half ironman strength

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This strength training program is a 12 week strength program that can be used as part of your triathlon training program. It is intended to be used during all phases of training.

This program is also intended as a supplement to swim training while pools and facilities are closed. If you can not access your pool, you can use any of these workouts as a supplement to help build sport specific strength for swimming, biking, and running.

Please note: because this is a free program(AP Racing athletes) or reduced rate program, there are no accompanying videos or tutorials. With that, if you have difficulty with a workout, terminology, or an exercise, they are all readily available on youtube or you can email me directly at: andy@andypottsracing.com

Best of luck and let me know if you have any questions!!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:02 hrs 0:45 hrs
0:13 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
2:02 hrs 0:45 hrs
0:13 hrs 0:15 hrs

Training Load By Week


Andy Potts

Andy Potts Racing

I want to leave the sport better than I started with it-
I have spent my entire life training, racing and trying out new ways to get better. A lot of people helped me along the way and I want to help others by sharing my experiences and providing everyone with the best opportunity to be their best.

Join me and find your new potential.

Sample Day 1

0:45:00

Warm up:
Foam Roll

3x10e:

Russian Twist w/weight if possible
Side Bends

Alternating Lunge Jumps (w/db if possible)
3x6e

Drop from box to squat pos. control the descent into the squat. (if no box, go from standing or a step)
3x10

Med mall Slam
3x10
______________
Main Sets:
1/2 kneeling plate press through
3x5

Standing bent-over Double DB row
3x8

Lateral Step-up
3x7e
Assisted Pistol Squat
3x5e
Banded RDL
3x5e
Front Squat (if no bar, use DBs)

Physioball Pike
3x10


Cooldown and stretch:
Foamroll

Sample Day 3

0:30:00

Warmup:
Foamroll
any necessary movements to get kinks out

2 x
1:00 alternating single leg lunges https://vimeo.com/116512849
1:00 two legged squat
https://youtu.be/aclHkVaku9U
1:00 'step ups'
https://youtu.be/l4AA5d5mInQ
:30 rest in-between each round

2 x
:45 Bicycle Crunch: https://youtu.be/1we3bh9uhqY
:45 Planks: https://vimeo.com/116513036
:45 Leg Lifts: https://vimeo.com/116512644
:30 rest in-between each round

2 x
1:00 alternating single leg lunges https://vimeo.com/116512849
1:00 two legged squat
https://youtu.be/aclHkVaku9U
1:00 'step ups'
https://youtu.be/l4AA5d5mInQ
:30 rest in-between each round

Sample Day 4

0:15:00

Roll out
Mini band
-clamshells
-glute bridges

Knee hug (down & back 10yd)
Frankensteins (down & back 10yd)

Dynamic warmup
-Supine eagles
Scorpions
Child’s pose
Cobra
Cat cow
Fire hydrants
Hip openers
-lateral and kickbacks
Calf extensions

Sample Day 5

0:45:00

Warm up:
Foamroll
Leg Swings 6-12 reps each leg
Walking Knee Hug
Any needed mobility

Seated MB Push+touch to wall
3x12
Physioball Kickouts
3x12

Main Set:
Jump Squat w/ DB (land with slow descent)
3x10

Plyo Push up
3x8-12

Db Squat to OVH press
3x10

Lying face-up on physioball, DB Press
3x10

Pull-ups if possible, If not, Push-ups
3x8-12
(for a challenge, superset both for 3x8 each

Lateral Step-up
2x8 each leg

Goblet Squat w/knee Raise
2x10- (5 knee raises each leg)

Physioball Stir the Pot
3x10 each way

Sample Day 8

0:45:00

Physioball knee tuck

Res. Band around shins -ballistic hops

Main sets
Alt. Split squat jumps
3x7e

Alt. Bench hops
3x7e

Lateral plank (on pb) with knee tuck
3x7e

Cont. step-up
3x7e

Db Squat-press/mb squat+toss &catch
3x8

Pb supported rolling squat w/weight
3x10

Finisher:
Farmer’s carry (up stairs, or walking incline)
3x45 sec.

Sample Day 10

0:30:00

3 x
1:00 Renegade Rows: https://vimeo.com/116513158
1:00 Leg Lifts: https://vimeo.com/116512644
1:00 Spiderman Push Ups: https://youtu.be/ND72B0DcYsQ

1 min rest in-between rounds

3 x
1:00 Pistol Squats
https://youtu.be/KeZCRJpdVCI
1:00 Side Lunge
https://www.youtube.com/watch?v=koOIMPoa9SE
1:00 Split Jump
https://youtu.be/72xY37N_Sww

1 min rest in-between rounds

3 x
1:00 Renegade Rows: https://vimeo.com/116513158
1:00 Leg Lifts: https://vimeo.com/116512644
1:00 Spiderman Push Ups: https://youtu.be/ND72B0DcYsQ

Sample Day 12

0:40:00

Warmup:
CS
Bridge
Deadbugs
DL knee tucks

Main sets:
(Holding mb straight out), release & catch
3x8

Db Bench press
3x8

Seated DB ovh press
3x8

(Seated On physioball) pronated Res. Band row
3x10

Bent over rev. Db fly
3x8

Band pull apart
-front, at angle, and overhead (from half kneeling pos.)
3x7e

Wall sit w/plate raises
3x8

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