Strength Training Plan: Intermediate/Advanced, 12 weeks, Strength, Mobility, and Stability
Laura Marcoux: USAT Level II Endurance, Ironman Certified Coach, NSCA-CPTAll plans by this Coach
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.Still have questions about this plan?
Coach Laura’s Keys to Performance:
1. Endurance Training: We must increase our aerobic capacity in order to cover the distance and duration that is necessary for our race goals. Quality will always be emphasized over quantity.
2. Strength Training: Being a durable, resilient, well-rounded athlete is necessary for longevity in triathlon. Strength training is periodized and takes different forms depending on what phase of training we are in, but it is a consistent staple in the training program.
3. Mental Training: Maintaining a process-focused mindset allows for continued progress as athletes and as humans. Results are driven by commitment to and love of the process. We are never done learning, exploring, uncovering, and growing as both humans and athletes. Commit to being open-minded, showing up every day, and not being afraid to fail.
4. Recovery: Progression is a combination of build and recovery. The recovery phase is crucial because that is when your body soaks in the adaptations of training. Training breaks your body down, then recovering builds it back up stronger than before. There are many recovery modalities, but the most important concept is that you commit to resting both your body and mind.
About the Plan:
This is a 12 week strength program for triathletes that is designed to accompany and enhance swim, bike, run workouts. It is intended for athletes interested in taking their triathlon training to the next level by becoming more powerful and efficient, and preventing triathlon-related injuries. This plan does not include swim, bike, run workouts; it is meant to fit in with your training plan. There are swim specific exercises that optimize technique and pull strength while preventing shoulder strains. The bike strength exercises are specific for increasing power and FTP. Run drills and exercises are included to maximize your efficiency of movement by engaging and recruiting the necessary muscles that make you faster, while using less energy.
Upon purchasing a training plan, you’ll gain access to Coach’s Laura’s athlete resource website, which includes but is not limited to: training terminology, guidance on zones, strength training videos and descriptions, tips for swim, bike, run, and mental training, race planning guidelines, and much more.
Never hesitate to reach out: firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:58 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:58 hrs||0:45 hrs|