Characteristics of the Plan:

1.Frequency of Strength Training: Strength workouts are scheduled twice a week to allow for adequate muscle recovery and to prevent overtraining.
2.Muscle Division: The plan is based on muscle division, that takes into account the work of the main muscle groups involved in running, such as leg muscles, back muscles and postural muscles. It also takes into account the muscle groups involved when performing a triathlon.
3.Loads: are adjusted accordingly to the fitness level and experience in strength training of the athlete. Progression involves gradually increasing weights and/or exercise intensity. Maintaining the running’s movement pattern. The last part of the program is the crucial part because the athlete is fully able to perform the most effective exercises and allows further progression: of the sports result, in the body strength building and improve power.
4.Variety of Exercises: The plan includes a variety of exercises such as squat, deadlift, barbell press, kettlebell exercises, leg raises, plyometric exercises. What is more the exercises are selected to tech an athlete the most effective, full bodied exercises. In this way, the athlete develops: strength in the right biomechanics of the body , proper coordination and muscle power required for running. Exercises are not aimed at increasing muscular hypertrophy, but at the strength progression of the musculoskeletal apparatus and the power needed for running.
5. In the third part of the strength plan at the intermediate level, multi-joint exercises are included, what is more an athlete practice to perform the power clean exercise. The cycle is directed to improve the strength needed to get better in the running pattern. As a result, further strength an power progression is possible in the next strength training program. After this part the athlete can work with advanced strength training program.

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