12 Week "Multi-Sport FORCE" - The Official Triathlon Lean Muscle Building Plan
Author
Ben Greenfield
All plans by this CoachLength
12 Weeks
Typical Week
3 Strength
Plan Specs
triathlon
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Summary
Are you tired of your cycle legs dying on the hills?
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Tired of watching your competition snake by you in the water?
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Tired of feeling like your legs are comletely smoked after a run workout?
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The "Multi-Sport FORCE" plan for TrainingPeaks, designed by Personal Trainer of the Year Ben Greenfield, is your solution to finally feel like your body has muscle - lean muscle. You'll get full access to the brand new TrainingPeaks exercise video library with structured workouts designed by endurance athlete strength training expert Ben Greenfield.
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With just three 40 minute workouts per week over a 12 week training period, you'll discover fast force-producing muscle you never knew you had!
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This strength training plan is designed for the triathlete, endurance athlete, runner, cyclist or swimmer who needs more lean muscle, more fast-twitch force, more power, more strength, and less FAT!
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The "Multi-Sport FORCE" can easily insert into any of your existing TrainingPeaks plans, or be used as part of a brand new training program. It doesn't matter whether you're a beginner, intermediate or advanced individual - this plan is highly flexible and designed for all levels.
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Have a race approaching? The plan is split into 4 week cycles. The first 4 weeks are strength & force. The second 4 are strength, force & power. The final 4 weeks are power & athleticism. So those last 4 weeks are BEST for leading up to a race!
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Questions? E-mail the plan author: ben@bengreenfieldfitness.com
Sample Day 1
Instructions similar for ALL workouts in this plan: Warm-up and stretch for 5 -10 minutes. For 15-20 reps, rest 30-45 seconds after each set. For 12 reps, rest 45-60 seconds. For 10 reps, rest 60-90 seconds. If you are in a hurry or you want to make your workout more difficult, you can "superset", meaning that during the rest period for one exercise, you perform the subsequent exercise. For example, immediately after "barbell squats", you would move on to "barbell rows", then back to "barbell squats"...
For the 1st set, choose a weight that you can perform fairly easily. For the 2nd set, add weight and attempt to achieve 75-85%. Add weight for the 3rd set again and, if necessary, the 4th set also.
Sample Day 3
Complete all 5 exercises 5 times through as a circuit, with minimal rest.
Sample Day 5
Sample Day 8
Instructions similar for ALL workouts in this plan: Warm-up and stretch for 5 -10 minutes. For 15-20 reps, rest 30-45 seconds after each set. For 12 reps, rest 45-60 seconds. For 10 reps, rest 60-90 seconds. If you are in a hurry or you want to make your workout more difficult, you can "superset", meaning that during the rest period for one exercise, you perform the subsequent exercise. For example, immediately after "barbell squats", you would move on to "barbell rows", then back to "barbell squats"...
For the 1st set, choose a weight that you can perform fairly easily. For the 2nd set, add weight and attempt to achieve 75-85%. Add weight for the 3rd set again and, if necessary, the 4th set also.
Sample Day 10
Complete all 5 exercises 5 times through as a circuit, with minimal rest.
Sample Day 12
Sample Day 15
Instructions similar for ALL workouts in this plan: Warm-up and stretch for 5 -10 minutes. For 15-20 reps, rest 30-45 seconds after each set. For 12 reps, rest 45-60 seconds. For 10 reps, rest 60-90 seconds. If you are in a hurry or you want to make your workout more difficult, you can "superset", meaning that during the rest period for one exercise, you perform the subsequent exercise. For example, immediately after "barbell squats", you would move on to "barbell rows", then back to "barbell squats"...
For the 1st set, choose a weight that you can perform fairly easily. For the 2nd set, add weight and attempt to achieve 75-85%. Add weight for the 3rd set again and, if necessary, the 4th set also.