Triathlon - Foundation Strength Phase

Author

Marjaana Rakai MSc Sports Sciences, NASM PT, Community Trained Triathlon Coach Triathlon Canada

All plans by this Coach

Length

5 Weeks

Typical Week

2 Strength

Plan Specs

triathlon ironman beginner intermediate advanced masters strength base period

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Summary

The Foundation Strength Program can be performed 2-3 per week. It is recommended that the program is performed in a “fresh” state, meaning the athlete has recovered from the previous exercise at least 6 hrs to ensure athlete doesn’t carry too much neuromuscular fatigue when performing the balance exercises. A good idea would be to place this program as the AM workout followed by easy aerobic intensity workout either immediately after or as PM workout.
Exercises for the Foundation phase are selected to improve main muscle groups used in triathlon. The exercises in this program build a solid foundation to further progression to exercises in the following strength training phases. One of the main goals in the Foundation phase is to improve fundamental movement patterns and muscle coordination to ensure injury-free progress into heavier weights.
Exercise selection focuses on anatomic adaptation, including improving muscle imbalances, core stabilization, preventing tissue overload by preparing muscles, tendons, ligaments and joints for upcoming imposed demands of training, and establishing proper movement patterns and exercise technique. This phase also improves muscular endurance, increasing neuromuscular efficiency of the core musculature and improves intermuscular and intramuscular coordination.
Progression through this 3 to 6-week period is done by increasing the proprioceptive demands of the exercises, meaning exercises will become more unstable and challenge the athlete’s ability to maintain proper balance and posture.
Exercise Progression Continuum:
In order to make this general program to work and challenge most athletes, the following guidelines can be used to make exercises easier/harder.
Challenging balance aspect: move from stable to unstable by changing the ground contact from the floor, to a beam or even tape on the floor, foam pad or Bosu Ball. Remember it is important that balance is controlled and only further challenged (by progressing the exercise) IF the athlete can perform 2 extra reps on 2 sets with PERFECT FORM.
Increasing intensity of the exercise by moving on from two-legged stance to staggered stance (feet closely aligned with each other https://www.youtube.com/watch?v=Ta4Ht6iTEnE) to single-leg stable to two-legged unstable to staggered stance unstable to finally single-leg unstable.
Specific to upper body exercises, the intensity progressions follow two-arm- alternating arms-single arm to single arm with trunk rotation.
When to progress an athlete to the next difficulty level: The 2-for-2 Rule suggests that if an athlete can perform 2 extra repetitions on 2 sets with perfect form, then they should be progressed. If an athlete is clearly struggling with balance, immediately make the exercise easier for safety concerns.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:30

Marjaana Rakai

Be Sisu Fit Inc.

Be Sisu Fit coaching services offer comprehensive endurance coaching for runners and skiers implementing current science-backed practices. Central to our coaching plans stand strength training, sports nutrition guidance in addition to endurance coaching. We coach female athletes with their physiology, not against it and have developed female-specific endurance training plans.

Back to Plan Details

Sample Day 1

1:00:00
50TSS
Triathlon Strength Benchmark

It is recommended you track your strength progress by performing strength test after every strength phase is completed.
Attached are documents for the benchmark testing and monitoring your strength program.
Good Luck!

Coaches: Place your benchmark session prior any low intensity aerobic session. Your athlete may experience muscle soreness for 48 hrs post strength test, please make sure any high-intensity workouts are scheduled 48 hrs post test if athlete is very sore.

Sample Day 4

1:00:00
40TSS
TriFoundation Strength 2-3x10reps 2-3/week

Sample Day 8

1:00:00
40TSS
TriFoundation Strength 2-3x10reps 2-3/week

Sample Day 11

1:00:00
40TSS
TriFoundation Strength 2-3x10reps 2-3/week

Sample Day 15

1:00:00
40TSS
TriFoundation Strength 2-3x10reps 2-3/week

Sample Day 18

1:00:00
40TSS
TriFoundation Strength 2-3x10reps 2-3/week

Sample Day 21

1:00:00
40TSS
TriFoundation Strength 2-3x10reps 2-3/week

Triathlon - Foundation Strength Phase

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