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Strength Training for Triathlon Plan


Dr Howard Hurst

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24 Weeks

Plan Description

Strength training is an often overlooked element of triathlon training, given the time demands of training for swim, bike and run. However, the inclusion of a structured strength program can be crucial to an injury free season and improved performance.

This 24 week strength training plan for triathletes is structured around 4 phases of 6 weeks. Each phase of training is made up of 2 'base' weeks which will introduce you to the next phase, 2 'build' weeks which will progressively increase the intensity and volume, 1 'push' week which will be the hardest week in this phase and 1 'recovery' week.

The different phases will work on general conditioning to start with and progress to develop strength and power. The final 6 weeks are maintenance weeks that can be extend throughout the race season to ensure you maintain the developments in strength and power. Session duration is an estimate as recover periods will differ depending upon the phase you are in.

As this program is based around varying percentages of you 1RM (Repetition Maximum), it is recommend you determine your 1RM prior to starting this plan. If you are unsure how to do this, your local gym should be able to help with this.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
2:30 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
2:30 hrs 1:15 hrs

Training Load By Week

Dr Howard Hurst

Proform Sport Science is run by myself Dr Howard Hurst. I'm a multisport coach with a PhD in Sport Science, a registered Sports Nutritionist and ISAK Level 1 anthropometrist. I offer training plans and 1-2-1 coaching backed up by scientific research and have over 15 years coaching and research experience.

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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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