Triathlon & Running Strength Training Plan (Beginner 18 Week Plan - Start Anytime) BW Programme

“Training for excellence, with excellent training.”

Want to get fitter and stronger without the hassle of spending time in a gym This body weight strength and conditioning programme requires no equipment and can be done anywhere utilising your body weight as the resistance.

Designed for triathletes & runners who are beginners with strength and conditioning who are looking to develop your strength as you prepare you to COMPLETE YOUR event in 18 weeks time.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half & Full IRONMAN distance triathlon and Half & Full Marathon finishes and my success coaching hundreds of triathletes.

This programme can be started anytime and goes for 18 weeks duration. There are two strength & conditioning sessions each week and they take between 30 & 40 minutes to complete typically.

Prior to using this plan, you should have a relative level of fitness and be able to comfortably run for at least 30 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? We also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

 

Sample Day 1
Welcome

Welcome to the Qwik Kiwi Squad.

Have a read of this document here to find out more about the process.

https://docs.google.com/document/d/166TdDPytELX7YtXQalCyziQHD3rzxW7skjfe3GJSuuc/edit?usp=sharing

Sample Day 2
BW Triathlon Strength Session FI Phase A

10min Warm up running; 3 sets of: - Press Ups - Partial Curls - Squats - Burpees - Shuttles No rest between sets, go straight from one exercise to the next. First set - 30sec each exercise Second & Third sets - 45sec each exercise Between each set rest for between 30-60sec, long enough to grab a quick drink. 5min jogging Cool Down + 10min stretching

Sample Day 5
BW Triathlon Strength Session FI Phase A

10min Warm up running; 3 sets of: - Press Ups - Partial Curls - Squats - Burpees - Shuttles No rest between sets, go straight from one exercise to the next. First set - 30sec each exercise Second & Third sets - 45sec each exercise Between each set rest for between 30-60sec, long enough to grab a quick drink. 5min jogging Cool Down + 10min stretching

Sample Day 9
BW Triathlon Strength Session FI Phase A

10min Warm up running; 3 sets of: - Press Ups - Partial Curls - Squats - Burpees - Shuttles No rest between sets, go straight from one exercise to the next. First set - 30sec each exercise Second & Third sets - 45sec each exercise Between each set rest for between 30-60sec, long enough to grab a quick drink. 5min jogging Cool Down + 10min stretching

Sample Day 12
BW Triathlon Strength Session FI Phase A

10min Warm up running; 3 sets of: - Press Ups - Partial Curls - Squats - Burpees - Shuttles No rest between sets, go straight from one exercise to the next. First set - 30sec each exercise Second & Third sets - 45sec each exercise Between each set rest for between 30-60sec, long enough to grab a quick drink. 5min jogging Cool Down + 10min stretching

Sample Day 16
BW Triathlon Strength Session FI Phase B

10min Warm up running; 4 sets of: - Press Ups - Partial Curls - Squats - Burpees - Shuttles No rest between sets, go straight from one exercise to the next. First set - 30sec each exercise Second, Third & Fourth sets - 45sec each exercise Between each set rest for between 30-60sec, long enough to grab a quick drink. 5min jogging Cool Down + 10min stretching

Sample Day 19
BW Triathlon Strength Session FI Phase B

10min Warm up running; 4 sets of: - Press Ups - Partial Curls - Squats - Burpees - Shuttles No rest between sets, go straight from one exercise to the next. First set - 30sec each exercise Second, Third & Fourth sets - 45sec each exercise Between each set rest for between 30-60sec, long enough to grab a quick drink. 5min jogging Cool Down + 10min stretching

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.