Strength Training Plan: Intermediate/Advanced, 12 weeks, Strength, Mobility, and Stability

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Strength Training Plan: Intermediate/Advanced, 12 weeks, Strength, Mobility, and Stability

Author

Laura Marcoux: D3 Multisport, USAT Level II Endurance, Ironman Certified Coach, NSCA-CPT

All plans by this Coach

Length

13 Weeks

Typical Week

4 Strength, 1 Other

Plan Specs

triathlon intermediate advanced strength base period

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


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.


Additional Benefits:

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.


Questions?

Never hesitate to reach out: laura@d3multisport.com


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:58

Laura Marcoux

D3 Multisport

I am a USAT Level II Endurance Coach, an Ironman Certified Coach, and an NSCA-CPT. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require getting uncomfortable. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to use triathlon to challenge themselves and find some meaning in their lives. I believe that it is my job to provide you with a road map for reaching your goals, and to be your teammate in the process.

Sample Day 1

0:45:00
Full Body Mobility & Stability

10 minute run or bike warmup, dynamic stretching

2-3x:
Seated Hip CAR's (controlled angular rotations)
Seated Straight Leg Lift
Side Plank w/ Hip Adduction

2-3x:
Straight-arm Pulldown
Scap Raises
Single-leg Woodchoppers
1/2 Kneeling Twists + Bends

2-3x:
Windshield Wipers w/ Stability Ball
Back Extension w/Stability Ball
Plank on Stability Ball

Sample Day 4

0:15:00
Band Work- Swim Pulls

All exercises are done with a resistance band (with handles):

2x:
tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
full pulls

2x:
internal shoulder rotation
external shoulder rotation

Sample Day 8

0:45:00
Functional Strength/Pre-hab

10 minute run or bike warmup, dynamic stretching

2x:
monster walks with band
back lunges with twist
side lunges
pushups
scap pushups
snow devils
plank
bird dogs

Rotator Cuff Pre-hab:
2x:
internal rotation
external rotation

Sample Day 11

0:15:00
Band Work- Swim Pulls

All exercises are done with a resistance band (with handles):

2x:
tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
full pulls

2x:
internal shoulder rotation
external shoulder rotation

Sample Day 15

0:45:00
Full Body Core Circuit

10' run or bike warmup, dynamic stretching

2x:
Run Drills, w/ medicine ball overhead
Bird Dogs
Bent Over Rows
Scorpian Pushups
Back Lunge with Twist
Ice Skaters
Turkish Get-ups

Easy 5-10 minute cooldown

Sample Day 18

0:15:00
Band Work- Swim Pulls

All exercises are done with a resistance band (with handles):

2x:
tricep extensions (2nd half of swim pull)
rows (1st half of swim pull)
full pulls

2x:
internal shoulder rotation
external shoulder rotation

Sample Day 22

0:45:00
Full Body Mobility & Stability

10 minute run or bike warmup, dynamic stretching

2-3x:
Seated Hip CAR's (controlled angular rotations)
Seated Straight Leg Lift
Side Plank w/ Hip Adduction

2-3x:
Straight-arm Pulldown
Scap Raises
Single-leg Woodchoppers
1/2 Kneeling Twists + Bends

2-3x:
Windshield Wipers w/ Stability Ball
Back Extension w/Stability Ball
Plank on Stability Ball

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