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Off-Season Weight Training Programme


Gareth Roots

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12 Weeks

Plan Description

Strength training is often an overlooked aspect within a triathletes annual training plan. However, it is an essential part for both injury prevention and performance improvements.

This strength programme is designed to be undertaken in the off-season (December-March), with the goal of improving your muscular endurance in preparation for the season ahead. Being able to generate more force for a longer period of time will benefit all disciplines associated with triathlon.

Upon analysing the movements associated with triathlon competition, it is clear that the entire body must be trained and all of the exercises selected within this training programme are relevant for a triathlete.

This 12-week programme divides the off-season into three parts;

Phase 1 - muscular strength (4 weeks) *4 strength sessions per week
Phase 2 - strength endurance (4 weeks) *2 days strength plus circuit training once a week
Phase 3 - peak strength endurance (4 weeks) *2 strength sessions per week

*Please note that this programme can also be shortened to 9 weeks. If this is preferable, cut Week 4 of each phase out of your training programme.

Sessions have been planned to take around 45 minutes, with the longest sessions taking 1 hour. A gym facility would be useful in order to perform the exercises set but there are also alternative exercises should you not be able to perform the specific exercise or you wish to perform from home. Some basic equipment will be needed to achieve this, e.g dumbbells.

This programme would suit those competing in Olympic distance and above although sprint distance athletes will also see benefits in performance.

Please do contact me via email if you have any further questions. I hope you enjoy the training programme and good luck for the upcoming season!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
02:10:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
02:10:00 01:00:00

Training Load By Week

Gareth Roots


I am a Level 4 Strength and Conditioning Coach and Level 2 British Triathlon Coach. I offer personalised coaching and training programmes both in person and through platforms such as TrainingPeaks.

I am happy to work with athletes that are focusing on one specific discipline or for those looking to improve across all four disciplines of triathlon (yes, transition counts!).

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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