Characteristics of the Plan:

1.Frequency of Strength Training: Strength workouts are planed twice a week to allow for a muscle recovery and to prevent overtraining effects.

2. Muscle Division: The plan is based on a right muscle division that takes into account the work of the main muscle groups involved during running, such as the legs and back muscle groups, what is connected straight into strenght and power of musceletal. The program affected on the muscle groups involved in the other two traithlon’s disciplines (swimming and cycling) .

3.Loads: Loads will be adjusted accordingly to the fitness level and experience of the athlete. Progression will consist of gradually increasing the weights and intensity of the exercises.

4.Variety of Exercises: The plan includes a variety of exercises such as squats, deadlifts, barbell presses, leg raises and plyometric exercises. This will help the athlete develops both strength and muscle coordination and muscle power. The features required during running. The program is directed to improve strength and power. The first part of the program additionally targets the muscular hypertrophy required only to improve other qualities such as strength or power.
5. The first part of the program takes into account the most effective strength exercises for the running. The program is designed to teach the athlete the correct technique of strength exercises so that in the next mesocycle (2/3) will be possible further strength and power progression.

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