FREE Leg Strength Plan for LOW Force Athletes (Swim and Run WKOs Included)

Author

Steven Brandes

All plans by this Coach

Length

4 Weeks

Typical Week

4 Bike, 3 Swim, 3 Run, 2 Strength, 2 Custom

Longest Workout

1:30 hrs bike
1:00 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced masters time goal power based strength base period

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Summary

This plan is built for Triathletes in the beginning phase of their training. If you havent done ANY training, you must do 4 weeks of aerobic work before doing this style of training. If you jump into this training without a proper level of fitness, the chances of injury are high.
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This 4 weeks introduces Z3, Sweet Spot 85-95% of Threshold, and very high power outputs each week. Each of these intensities, combined with lower cadence work has been proven to increase your Threshold as well as developing the muscular system, which will help lower your levels of fatigue, which will help your running off the bike
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There are swim and run workouts provided that compliment what you should be doing during a phase like this. This is a BIKE focus so trying to do too much swimming and running will take away the advantages you will gain from this plan.
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If you are someone who is new to triathlon or doesnt run well off the bike, this plan will give you a jump start to what you should be doing to improve your running off the bike.
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any additional questions send Steve an email at Stevenbrandes@gmail.com or visit his website at www.nextleveltriathlon.org or listen to his podcast at www.insidethebigring.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:28
Training Load By Week
Average Weekly Training Hours: 06:28
Average Weekly Breakdown

Steven Brandes

Next Level Triathlon

Steve's coaching philosophy is based on keeping every aspect of training and racing as simple as possible. With many moving parts to triathlon, having a coach that keeps you from being overwhelmed is essential. Steve's forte is addressing mechanical and psychological road blocks that limit the athlete's potential. Steve coaches 10-15 sessions per week. Through the athlete's feedback and fitness evaluations, Steve develops a sound plan that addresses the athletes's strengths and weakness.

Back to Plan Details

Sample Day 1

1:00:00
Biggest Gear Sprints (4x10 seconds R:3min) *Start from 0mph

15 minute warm up, start in Z1 and build to Z3 by the end of the warm up
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Main Set
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Cool Down

Sample Day 2

0:30:00
Easy 30 Minute Run

Sample Day 4

1:00:00
10x1min @ 100% Building to 120% R:1min (rpms 60-70rpms)

15 minute warm up, start in Z1 and build to Z3 by the end of the warm up
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Main Set
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Cool Down

Sample Day 5

0:30:00
Easy 30 Minute Run

Sample Day 5

0:06:00
Run Drills *Before Run

4x15seconds Butt Kicks
Goal: Really focus on Standing Tall, Hips underneath your head, Kicking your butt FAST
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4x15seconds A-Skips
Goal: Really focus on standing tall, hips tight, and driving your knees UP!
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4x15seconds High Knees
Goal: This combines driving your knees up and keeping the motion fast! If there is a lag, youre lifting your knees TOO high.
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4x15"seconds Toe Pops
Goal: Think of this as a jump roping WITHOUT the jump rope. very fast contact time, as high as you can go
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4x15seconds Bounding
Goal: Focus on CONTINOUS bounding, no stopping between jumps. Focus on driving knees UP. You are jumping for HEIGHT, not forward distance

Sample Day 6

1:00:00
3x10min @ Z3, R:5 (rpms 65-70)

15 minute warm up, start in Z1 and build to Z3 by the end of the warm up
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Main Set
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Cool Down

Sample Day 7

1:00:00
Long Run

If you havent run an hour, start with the longest youve run in 3 weeks
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Keep the pace SLOWER than Marathon Pace. It's ok to add walk/running (EX:2min walk, 8min run)

FREE Leg Strength Plan for LOW Force Athletes (Swim and Run WKOs Included)

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