8 week Tri specific strength and conditioning plan

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
Training Load By Week

This 8 week (2 hrs a week at peak) program is designed for a triathlete is looking to maximize their chances injury prevention and build powerful muscles across all three disciplines. It breaks sessions into upper body and lower focus and outlines which Tri specific muscle groups you are targeting and why. Each of the exercises in the plan is video demo-ed in a handy kick off document with key safety tips/pointers useful for the absolute beginner to the more experienced gym bunny. The program also outlines recommended progression in terms of increasing weights and/or intensity and with approx 2 hours a week in total to complete all exercises - can easily be integrated with a full training plan.

Sample Day 1
0:30:00
Upper body set focus

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 6 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 6 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 6 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 6 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 10 reps
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Sample Day 2
0:30:00
Leg set focus

1.Leg Extensions (upper legs/quads; supports weight-catching phase of running and builds additional muscle mass necessary for half-marathon distances and up)
3 sets x 6 reps

2. Leg Curls (upper leg/hamstring; boosts pull-through for both cycling and running)
3 sets x 6 reps

3. Squats (glutes and quads; generates power for cycling and strength necessary for hilly running)
3 sets x 6 reps

4. Leg Press (glutes and quads; most important exercise for developing power on bike)
3 sets x 6 reps

5. Bicep Curls (front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)
3 sets x 6 reps [alternating arms)

6. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)
3 sets x 6 reps

Sample Day 4
0:30:00
Upper body set focus

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 6 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 6 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 6 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 6 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 10 reps [alternating legs]
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Sample Day 5
0:30:00
Leg set focus

1.Leg Extensions (upper legs/quads; supports weight-catching phase of running and builds additional muscle mass necessary for half-marathon distances and up)
3 sets x 6 reps

2. Leg Curls (upper leg/hamstring; boosts pull-through for both cycling and running)
3 sets x 6 reps

3. Squats (glutes and quads; generates power for cycling and strength necessary for hilly running)
3 sets x 6 reps

4. Leg Press (glutes and quads; most important exercise for developing power on bike)
3 sets x 6 reps

5. Bicep Curls (front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)
3 sets x 6 reps [alternating arms)

6. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)
3 sets x 6 reps

Sample Day 8
0:30:00
Upper body set focus [rep increase]

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 8 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 8 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 8 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 8 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 15 reps [alternating legs]
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Sample Day 9
0:30:00
Leg set focus [rep increase]

1.Leg Extensions (upper legs/quads; supports weight-catching phase of running and builds additional muscle mass necessary for half-marathon distances and up)
3 sets x 8 reps

2. Leg Curls (upper leg/hamstring; boosts pull-through for both cycling and running)
3 sets x 8 reps

3. Squats (glutes and quads; generates power for cycling and strength necessary for hilly running)
3 sets x 8 reps

4. Leg Press (glutes and quads; most important exercise for developing power on bike)
3 sets x 8 reps

5. Bicep Curls (front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)
3 sets x 8 reps [alternating arms)

6. Tricep Extensions (back of upper arms; maintains form through back half of swim stroke)
3 sets x 8 reps

Sample Day 11
0:30:00
Upper body set focus [rep increase]

1. Bench Press (chest; improves pull phase in swim) - 3 sets x 8 reps
2. Lateral Pull-downs (upper back; improves pull phase of swim stroke) - 3 sets x 8 reps
3. Lateral Dumbbell Raise (shoulder joint; supports healthy shoulders to prevent swimming injuries) - 3 sets x 8 reps
4. Dumbbell Pullover (works all muscles in catch phase of freestyle stroke) 3 sets x 8 reps
5. Calf Raises (lower legs/calves; helps push-off for running) - 3 sets x 15 reps [alternating legs]
6. Backward Lunges (adductors and glutes; targets all muscles used in push phase of hilly running) - 3 sets x 20 reps [alternating legs]

Steven Moody
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SMart endurance solutions

Based on my 15 years experience in endurance sports - I offer a hands on, tailored coaching service that enables my athletes unlock their inner potential.

I am TP level 2, Ironman University and Triathlon Ireland Level 1 coach certified.

I follow the TP pricing structure of Bronze, Silver and Gold packages (no bronze packages available at this time due to all slots filled)