Strength Training Plan for 24 Week Ironman (Reusable)

This is a strength training plan based on the principles of periodization and specificity. As an IRONMAN Certified Coach and a Certified Personal Trainer, I have designed this program to be used in conjunction with endurance athletes main training plan. The plan includes workouts that build from a focus on Stabilization, to Strength, to Power, and then shift to Maintenance. Completing each workout with attention to form and posture is key for maintaining proper form while competing. Overall, this plan is designed to help you get to the finish line safely and effectively!

Sample Day 1
Welcome to your strength plan

This strength plan is designed for endurance athletes following an 24 Week Ironman Training plan. It is designed to help build muscular endurance, strength and power, as well as stability and balance for injury prevention.

Each workout follows a similar pattern, so it should become second nature as you work though the program. If you are training for an Ironman, chances are you have access to a gym, and some of the exercises might require certain types of equipment. If this is not the case, or you would rather start building your home gym to save time, I have compiled the equipment that you might need here: http://sweatequityathletics.com/homegym

*Always use caution when exercising. Remember to consult your physician to make sure you are healthy enough for training. While this plan is designed based on the principles of strength training, remember that each individual is unique and may adapt at a different pace. This plan is a template, not a strict guide, that way you can adjust based on the rate of progress. As with any training plan, if you are unusually tired, taking a rest day will probably benefit you in the long run. These exercises are meant to be done in conjunction with a high level of endurance training.

Sample Day 1
Using This Plan

After purchasing this plan, to view it in your Training Peaks calendar there are two options. 


1. On your mobile app: Click the "More" button on the bottom right, indicated with three dots. From there click on Training Plans, select this plan, select [END ON] at the top, and choose the Sunday of the race or day after the race if the race is on Saturday. 

2. On the computer: On the left there should be a tab with your Training Plan Library, click that and select this plan. Choose [End On] and select the Sunday of the race or day after the race if the race is on Saturday.

If for some reason you don't progress as quickly as you would like, copy the workouts from the previous weeks and paste them into the current week. That way you don't lose strength but you give your body more time to adapt. If you feel sore or tight in any area, even if it is not on a strength day, focus on SMR and dynamic and static stretching. These are good to do on any day.

Sample Day 1
Stabilization Endurance (SE): About

Stabilization Endurance is the base upon which muscular strength and power are built. It involves increasing the stability of the lumbo-pelvic-hip complex as well as other highly mobile joints like the the ankles, hips, knees, and shoulder. Endurance sports are generally unilateral, but the goal of this phase is to be able to control motion in all planes. In fact, a key to reducing injury is control, stability, and coordination in all three planes of motion.

In order to accomplish this, generally the main set of exercises has 1-3 sets of 12-20 reps. The tempo is typically 4/2/1, where a/b/c is

a: eccentric or shortening phase (lowering of squat)
b: isometric or holding phase
c: concentric or lengthening phase

Occasionally, an additionally isometric phase is added at the end, such as squeezing gluteal muscles at the top of the squat

Other exercises might include timed holds (such as a 60 second prone iso abs (commonly known as a plank).

Generally endurance athletes will have 2-3 Stabilization Endurance (SE) workouts per week in the first 6 weeks of the training plan before moving onto the Strength Endurance (S) phase.

Keep it fun! This type of training is extremely beneficial but isn't as flashy as other modalities. If you find yourself stuck in a rut, create your own: "I'm bored" Rules. These rules should be designed so that if you find yourself saying it you give yourself 30-60s to mix it up and do something really fun.

Sample Day 3
SE: 1-1

Warm Up:
5 minute warm up: jog, elliptical, bike, etc
5 minutes SMR: adductors, calves, quads, ITs, hip flexor, hamstrings, lats, etc. for minimum 30s holds

Dynamic Drills: 
10 per leg of - butt kicks, high knees, single leg march, leg swings (side to side and front to back)

Core: 2x through
30s prone iso-abs (plank)
15s side iso-abs (both sides)
12 reps of bridge with 2s hold at top (squeeze gluteals)
12 bird dogs with 2s hold (both sides)


Balance:
12 Single leg balance - 90degree angle for 2s hold on both legs
12 single leg RDL w/ no weight

Main Set: 2x through w/ 60s rest
12 walking lunges (each leg)
12 pushups
12 bodyweight squats
12 rows (either supported or standing depending on equipment, make sure to start with light weight and progress, don't try too much too quickly

Cool down:
SMR and Static Stretching on:
- calves, adductors, piriformis, ITs, hip flexors, lats, thoracic spine (NOT LUMBAR SPINE!!!)
- active kneeling hip flexor stretch is great, plus adding the same side hand reaching overhead can reach the psoas muscle as well
- stretch pectorals
- calves stretch against wall

Sample Day 6
SE: 1-2

Warm Up:
5 minute warm up: jog, elliptical, bike, etc
5 minutes SMR: adductors, calves, quads, ITs, hip flexor, hamstrings, lats, etc. for minimum 30s holds

Dynamic Drills:
10 per leg of - butt kicks, high knees, single leg march, leg swings (side to side and front to back)
5 inchworms

Core: 2x through
30s prone iso-abs (plank)
15s side iso-abs (both sides)
12 reps of bridge with 2s hold at top (squeeze gluteals)
12 donkey kicks with 2s hold (both sides)
12 standing hurdle (6 front, 6 back) - stand with arms supported on a wall, keeping hips tucked and even, raise one leg as if you are going over a track hurdle in front of you. repeat 6 times per leg, then reverse it.


Balance:
12 single leg RDL w/ no weight

Main Set: 2x through w/ 60s rest
12 reverse lunges (each leg)
12 pushups
12 bodyweight squats, with 2s hold (squeeze gluteals and tuck in navel so hips are not anteriorly rotated) at the top
12 dips

Cool down:
SMR and Static Stretching on:
- calves, adductors, piriformis, ITs, hip flexors, lats, thoracic spine (NOT LUMBAR SPINE!!!)
- active kneeling hip flexor stretch is great, plus adding the same side hand reaching overhead can reach the psoas muscle as well
- stretch pectorals
- calves stretch against wall

Sample Day 10
SE: 2-1

Warm Up:
5 minute warm up: jog, elliptical, bike, etc
5 minutes SMR: adductors, calves, quads, ITs, hip flexor, hamstrings, lats, etc. for minimum 30s holds

Dynamic Drills:
10 per leg of - butt kicks, high knees, single leg march, leg swings (side to side and front to back)
5 Inchworm
5 Spiderman

Core: 2x through
60s prone iso-abs (plank)
20s side iso-abs (both sides)
20 reps of bridge with 2s hold at top (squeeze gluteals)
12 bird dogs with 2s hold (both sides)
12 Hurdles (front and back)

Balance: (progression to foam pad)
12 Single leg balance - 90degree angle for 2s hold on both legs
12 single leg RDL w/ no weight


Main Set: 2x through w/ 60s rest
16 walking lunges (each leg)
16 pushups
12 squats w/ light med ball or single dumbbell (aka goblet squat)
12 band walks (front, back, both sides)
12 floor cobra w 2s hold (keep toes touching floor, neck and spine neutral, no arch in low back)

Cool down:
SMR and Static Stretching on:
- calves, adductors, piriformis, ITs, hip flexors, lats, thoracic spine (NOT LUMBAR SPINE!!!)
- active kneeling hip flexor stretch is great, plus adding the same side hand reaching overhead can reach the psoas muscle as well
- stretch pectorals
- calves stretch against wall

Sample Day 13
SE: 2-2

Warm Up:
5 minute warm up: jog, elliptical, bike, etc
5 minutes SMR: adductors, calves, quads, ITs, hip flexor, hamstrings, lats, etc. for minimum 30s holds

Dynamic Drills:
10 per leg of - butt kicks, high knees, single leg march, leg swings (side to side and front to back)
5 Inchworm
5 Spiderman

Core: 2x through
60s prone iso-abs (plank)
20s side iso-abs (both sides)
20 reps of bridge with 2s hold at top (squeeze gluteals)
12 donkey kicks (both sides)
12 fire hydrants (both sides)
12 Hurdles (front and back)

Balance: (progression is foam pad)
12 Single leg balance - 90degree angle for 2s hold on both legs
12 single leg RDL w/ no weight


Main Set: 2x through w/ 60s rest
12 reverse lunges (each leg)
12 side lunges (each leg)
16 pushups
12 squats w/ light med ball or single dumbbell (aka goblet squat)
12 band walks (front, back, both sides)
12 floor cobra w 2s hold (keep toes touching floor, neck and spine neutral, no arch in low back)

Cool down:
SMR and Static Stretching on:
- calves, adductors, piriformis, ITs, hip flexors, lats, thoracic spine (NOT LUMBAR SPINE!!!)
- active kneeling hip flexor stretch is great, plus adding the same side hand reaching overhead can reach the psoas muscle as well
- stretch pectorals
- calves stretch against wall

Griffin Jaworski
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Sweat Equity Athletics LLC

Services:

  • Personalized coaching for endurance events from the 5k to the IRONMAN
  • Training plans and supplementary Strength Training plans for Marathon and IRONMAN events.