This is a 12 week triathlon middle distance base plan with detailed strength and conditioning, specifically designed for triathletes in the build phase of their training cycle. It works through 3 x 4week blocks with 3 sessions per week.
There are video demonstrations for each of the gym exercise on the plan for your reference. You will also have access to a larger library of exercises as part of joining Team HP3. Within the plan there are recommendations for regression exercises in case you are finding a particular exercise difficult on any given day. If you can only do 2 strength sessions per week then you can either lengthen the plan, or drop the 3rd session in the week.
You are expected to have access to a gym with dumbbells / barbell, leg press, etc. however all exercises can be modified to use resistance bands if required.
This plan is written by head coach Tim Pigott and strength and conditioning coach Morgan Ogle.
Examples of the S&C sessions are shown here
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.