Characteristics of the Plan (running, triathlon):

1. Frequency of strength training: Strength workouts are scheduled twice a week to allow time for muscle recovery and to prevent overtraining.

2. Muscle division: The plan considers the work of the main muscle groups involved in running, such as the leg and back muscles, and is based on an appropriate muscle division. This directly impacts strength and muscular power. The program also focuses on the muscle groups involved in the other two triathlon disciplines: swimming and cycling.

3. Loads: Loads will be adjusted according to the athlete's fitness level and experience. Progression consists of gradually increasing the weight and intensity of the exercises.

4. Variety of Exercises: The plan includes exercises such as squats, deadlifts, barbell presses, leg raises, and plyometrics. These exercises help athletes develop strength, muscle coordination, posture and power. These are the features required for running. The program is designed to improve strength and power. The first part of the program also targets muscular hypertrophy, which improves strength and power.

5. The first part of the program incorporates the most effective strength exercises for running. It is designed to teach athletes the correct technique for these exercises, allowing for further progression in strength and power in the next training mesocycle (2/3).

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