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Triathlon: Strength & Foundation | Beginner | 6 Week Part 2 of 2

Author

Mark Saroni

All plans by this Coach
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Length

6 Weeks

Plan Specs

triathlon half ironman beginner multi day power based pace based strength base period

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Plan Description

Winning is a Mindset Not a Spot on the Podium

Our training plans are designed & built with one thing in mind, the success of our athletes. Start your journey to high performance today.


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Plan Overview

  • For beginner triathletes who want to build a solid base of strength & fitness during the offseason OR before purchasing a race specific training plan
  • The athlete should be able to handle 5-8 hours of training per week
  • Emphasis on strength training, mobility, & force generation


Required Equipment

  • Bike power meter
  • GPS smart watch
  • HR monitor
  • Swim paddles, pull buoy, & fins
  • Access to basic strength & mobility equipment (stretch cords, free weights)


Example


Included

  • Unlimited athlete-initiated email support
  • Detailed workout instructions
  • Mental coaching & education
  • Strength & mobility
  • Nutritional guidelines


Premium Add-On 

  • Personal coach assigned to YOU
  • Coach-initiated monthly review
  • Athlete-initiated schedule changes (2x/month)
  • Free 15 min pre-race phone consultation
  • CONTACT us to add this option
  • $8/wk or less!


Other Options 



"The program gets five stars from me. At the end of the day, what matters is performance: Did I improve? Am I faster? Am I stronger? Do I feel better? The answer to these questions is a resounding yes."

-Pablo Bueno: IM Texas Finisher


"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."

-Kathleen O'Shea: Track & Field Athlete



Additional Information




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:01 hrs 1:10 hrs
0:10 hrs 0:10 hrs
2:00 hrs 1:00 hrs
0:47 hrs 0:50 hrs
3:14 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:01 hrs 1:10 hrs
0:10 hrs 0:10 hrs
2:00 hrs 1:00 hrs
0:47 hrs 0:50 hrs
3:14 hrs 2:30 hrs

Training Load By Week


Mark Saroni: MS Kinesiology, USA Triathlon, Cycling, & Swimming Certified Coach

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

Sample Day 1

0:45:00
1646m
25/50/75

WU: 200 easy swim

4x50 kick with flippers on :20 RI.
Odds on stomach/evens on your back. Streamline, no board.

4x50 swim w/ fins on :20 RI

MS:
6x
25 easy on :10 RI
50 moderate on :20 RI
75 FAST on :30 RI

200 pull w/ paddles at the end

CD: 100 easy

Sample Day 1

1:00:00
Strength : Session 1

WU:
Start foam roll, hip mobility and dynamic WU.
- HIP MOBILITY work :
- https://www.youtube.com/watch?v=FRmFiQ6lBn4
-Dynamic WU:
- https://www.youtube.com/watch?v=Dy3yB_I9FBA


3 x Trisets.
-10-15sec between each movement.
-1min between ROUNDS
-3-5 reps for each
First Triset.
--Goblet Squat
-- https://www.youtube.com/watch?v=mF5tnEBrdkc
--TRX row
--Plank for 6 PERFECT breathes.
--REST 30-60sec

Triset #2:
-Single leg dead-lift with KB or dumbbells
-- https://www.youtube.com/watch?v=bKJtlk71fqc
-Perfect push ups or alternating DB press
-band or cable column anti-rotation from a tall kneeling position : https://www.youtube.com/watch?v=uyuG51caYX8

Triset #3:
-Hip Bridges or weighted hip bridges
-perfect chin ups or assisted chin ups.
-ab wheel rollouts or farmers carry
--Move through each tri set in order, then onto the next triset.
WD:
-light static stretch + rehydrate and calories

Sample Day 2

0:45:00
48.8TSS
Z5 - 1 Minute Fartleks

WU: 10-15min easy jog
20 yards each of butt kicks, high knees, A skips, B skips, foot taps, high knee taps
2x80 m strides


MS:
1 Minute reps at 100-120% of threshold pace w/ 1:30 recovery jog between.


CD: 10min easy

Sample Day 2

0:10:00
Hip Mobility/Stretching

Spend 10min doing these hip exercises.
https://www.youtube.com/watch?v=NG9qbvAN3gQ

Sample Day 3

1:05:00
37.1TSS
Skills - Single Leg Reps w/ Z2 cool down

WU: 10+ min of easy pedaling. Slowly build into Z2

MS1:
4x45 sec spin ups at ~80% FTP
Increase cadence by 10 RPM every 15 seconds. Start at 100 RPM and build from there.
1:15 easy spinning between reps

5min easy

MS2:
Alternate:
2min RIGHT LEG ONLY pedaling. Easy resistance.
2min LEFT LEG ONLY pedaling. Easy resistance.
Pretend like you are scraping mud off the bottom of your shoe.

CD: Finish with 10 or more minutes of Z2 riding. Add extra if time allows

Sample Day 4

0:55:00
73.2TSS
Z2 - 55 Min steady run

Steady endurance run at Z1-Z2 HR RPE 2-4 Complete some active stretching beforehand. Good form and posture throughout run. Monitor cadence. Supplement with hydration and calories if over 75min. Recovery: rehydrate, carb/protein mixture, stretch/foam roll/ice bath if necessary.

Sample Day 4

1:00:00
Strength : Session 2 w/simple power

WU:
Start foam roll, hip mobility and dynamic WU.
- HIP MOBILITY work :
- https://www.youtube.com/watch?v=FRmFiQ6lBn4
-Dynamic WU:
- https://www.youtube.com/watch?v=kQ9HGPjY1qs

3 x Trisets.
-10-15sec between each movement.
-1 MINUTE between ROUNDS
-3-5 reps for each

Then ONTO some basic POWER development.
-Ball slams : https://www.youtube.com/watch?v=DMrxbUgoZTg

-Box jumps : https://www.youtube.com/watch?v=sZ4Jcs8dY2M

-Into the strength :

First Triset.
--Split Squat : https://www.youtube.com/watch?v=KvloZ_0wi_4
--TRX row
--Swiss ball rollout : https://www.youtube.com/watch?v=hCE6ejbY3CM
Triset #2:
-Basic Deadlift w/barbell or heavy KB: https://www.youtube.com/watch?v=l6gDwf3xC6s
-Perfect push ups or alternating DB press
-suitcase carry w/KB or DB : https://www.youtube.com/watch?v=FyK-synJ9fs

Superset #3:
-Hip Bridges or weighted hip bridges : https://www.youtube.com/watch?v=AQOJhgB1O-I

--PLANK for 6 PERFECT complete Breathes.

--Move through each tri set in order, then onto the next triset.
WD:
-light static stretch + rehydrate and calories

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