Triathlon-based Strength Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

3 Strength

Plan Specs

triathlon strength

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Summary

4 week strength plan incorporating 3 workouts per week

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:39

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Back to Plan Details

Sample Day 1

0:30:00
29TSS
Strength

Single-Leg Squat-
6-10 reps / 2-3 sets
Begin in a standing position and stay tall as you shift your weight to your left foot. Engage your core to keep your hips level. Keep your eye gaze forward at shoulder height. Shift your weight to the back of your foot and slowly lower down as far as you can and then push back up to the start position. Perform all reps on one leg before switching to the other leg.


Push-ups-
6-10 reps / 2-3 sets
Get into a plank position with your hands under, but slightly wider than your shoulders. Slowly lower to the ground by tucking your elbows close to your body, pause at the bottom and then push back up to the starting position. Keep your core engaged throughout the exercise.


Glute Bridge-
6-10 reps / 2-3 sets
Lie flat on your back, bend your knees and place feet on the floor shoulder width apart. Feet should be just close enough to your buttocks that your fingertips can graze the back of your heels. Drive your hips up as high as possible, squeezing your glutes hard and keeping your belly button drawn in. Take 3 seconds to rise, hold at the top to feel your glutes activate and 3 seconds to lower.


Dead Bug-
8-12 alternating reps / 2-3 sets
Lie flat on your back with arms straight up towards on the ceiling and legs bent at 90-degrees. Maintain a flat back against the ground as you exhale and slowly lower you right arm and left leg toward the floor (as far as you can without compromising your back and core position), inhale to return to center and switch sides.

Single-leg 4 Corner Hops-
8-12 hops in each direction on each foot / 2-4 sets total (1-2 sets on each side)
Stand on one leg with a soft bend in both knees. Create an imaginary square as you hop to each corner. Stick each landing with a running ‘A’ position: opposite knee up, toe dorsi flexed and heel underneath buttocks.


I-Y-T Kneeling Front Plank-
8 reps in each position / 4 sets total (2 sets on each side)
Start in a kneeling plank position (modified push up position), with hands on the floor under your shoulders, with knees and feet shoulder width apart. Keep your torso solid and your hips square to the ground as you raise your right arm forward and up into the “I” position – perform 8 small lifts and then move your arm down to approximately a 45-degree angle to the “Y” position – perform 8 small lifts, and then move your arm down to 90-degree angle to the “T” position – perform 8 small lifts. Switch sides.

Sample Day 3

0:30:00
30TSS
Strength

3 x 20 crunches
3 x 10 burpees
3 x 45 sec bridges (planks)
5 x 20 squats
3 x 20 crunches
3 x 30 lunges (10 on each leg)


2 min rest between sets

Sample Day 5

0:30:00
29TSS
Strength

Single-Leg Squat-
6 reps / 2 sets
Begin in a standing position and stay tall as you shift your weight to your left foot. Engage your core to keep your hips level. Keep your eye gaze forward at shoulder height. Shift your weight to the back of your foot and slowly lower down as far as you can and then push back up to the start position. Perform all reps on one leg before switching to the other leg.


Push-ups-
6 reps / 2 sets
Get into a plank position with your hands under, but slightly wider than your shoulders. Slowly lower to the ground by tucking your elbows close to your body, pause at the bottom and then push back up to the starting position. Keep your core engaged throughout the exercise.


Glute Bridge-
6 reps / 2 sets
Lie flat on your back, bend your knees and place feet on the floor shoulder width apart. Feet should be just close enough to your buttocks that your fingertips can graze the back of your heels. Drive your hips up as high as possible, squeezing your glutes hard and keeping your belly button drawn in. Take 3 seconds to rise, hold at the top to feel your glutes activate and 3 seconds to lower.


Dead Bug-
8 alternating reps / 2 sets
Lie flat on your back with arms straight up towards on the ceiling and legs bent at 90-degrees. Maintain a flat back against the ground as you exhale and slowly lower you right arm and left leg toward the floor (as far as you can without compromising your back and core position), inhale to return to center and switch sides.

Single-leg 4 Corner Hops-
8 hops in each direction on each foot / 2 sets total (1-2 sets on each side)
Stand on one leg with a soft bend in both knees. Create an imaginary square as you hop to each corner. Stick each landing with a running ‘A’ position: opposite knee up, toe dorsi flexed and heel underneath buttocks.


I-Y-T Kneeling Front Plank-
8 reps in each position / 4 sets total (2 sets on each side)
Start in a kneeling plank position (modified push up position), with hands on the floor under your shoulders, with knees and feet shoulder width apart. Keep your torso solid and your hips square to the ground as you raise your right arm forward and up into the “I” position – perform 8 small lifts and then move your arm down to approximately a 45-degree angle to the “Y” position – perform 8 small lifts, and then move your arm down to 90-degree angle to the “T” position – perform 8 small lifts. Switch sides.

Sample Day 8

0:30:00
30TSS
Strength

Single-Leg Squat-
8 reps / 2 sets
Begin in a standing position and stay tall as you shift your weight to your left foot. Engage your core to keep your hips level. Keep your eye gaze forward at shoulder height. Shift your weight to the back of your foot and slowly lower down as far as you can and then push back up to the start position. Perform all reps on one leg before switching to the other leg.


Push-ups-
8 reps / 2 sets
Get into a plank position with your hands under, but slightly wider than your shoulders. Slowly lower to the ground by tucking your elbows close to your body, pause at the bottom and then push back up to the starting position. Keep your core engaged throughout the exercise.


Glute Bridge-
8 reps / 2 sets
Lie flat on your back, bend your knees and place feet on the floor shoulder width apart. Feet should be just close enough to your buttocks that your fingertips can graze the back of your heels. Drive your hips up as high as possible, squeezing your glutes hard and keeping your belly button drawn in. Take 3 seconds to rise, hold at the top to feel your glutes activate and 3 seconds to lower.


Dead Bug-
10 alternating reps / 2 sets
Lie flat on your back with arms straight up towards on the ceiling and legs bent at 90-degrees. Maintain a flat back against the ground as you exhale and slowly lower you right arm and left leg toward the floor (as far as you can without compromising your back and core position), inhale to return to center and switch sides.

Single-leg 4 Corner Hops-
10 hops in each direction on each foot / 2 sets total (1-2 sets on each side)
Stand on one leg with a soft bend in both knees. Create an imaginary square as you hop to each corner. Stick each landing with a running ‘A’ position: opposite knee up, toe dorsi flexed and heel underneath buttocks.


I-Y-T Kneeling Front Plank-
8 reps in each position /4 sets total (2 sets on each side)
Start in a kneeling plank position (modified push up position), with hands on the floor under your shoulders, with knees and feet shoulder width apart. Keep your torso solid and your hips square to the ground as you raise your right arm forward and up into the “I” position – perform 8 small lifts and then move your arm down to approximately a 45-degree angle to the “Y” position – perform 8 small lifts, and then move your arm down to 90-degree angle to the “T” position – perform 8 small lifts. Switch sides.

Sample Day 10

0:30:00
30TSS
Strength

3 x 20 crunches
3 x 10 burpees
3 x 45 sec bridges (planks)
5 x 20 squats
3 x 20 crunches
3 x 30 lunges (10 on each leg)


2 min rest between sets

Sample Day 12

0:30:00
30TSS
Strength

Single-Leg Squat-
8 reps / 2 sets
Begin in a standing position and stay tall as you shift your weight to your left foot. Engage your core to keep your hips level. Keep your eye gaze forward at shoulder height. Shift your weight to the back of your foot and slowly lower down as far as you can and then push back up to the start position. Perform all reps on one leg before switching to the other leg.


Push-ups-
8 reps / 2 sets
Get into a plank position with your hands under, but slightly wider than your shoulders. Slowly lower to the ground by tucking your elbows close to your body, pause at the bottom and then push back up to the starting position. Keep your core engaged throughout the exercise.


Glute Bridge-
8 reps / 2 sets
Lie flat on your back, bend your knees and place feet on the floor shoulder width apart. Feet should be just close enough to your buttocks that your fingertips can graze the back of your heels. Drive your hips up as high as possible, squeezing your glutes hard and keeping your belly button drawn in. Take 3 seconds to rise, hold at the top to feel your glutes activate and 3 seconds to lower.


Dead Bug-
10 alternating reps / 2 sets
Lie flat on your back with arms straight up towards on the ceiling and legs bent at 90-degrees. Maintain a flat back against the ground as you exhale and slowly lower you right arm and left leg toward the floor (as far as you can without compromising your back and core position), inhale to return to center and switch sides.

Single-leg 4 Corner Hops-
10 hops in each direction on each foot / 2 sets total (1-2 sets on each side)
Stand on one leg with a soft bend in both knees. Create an imaginary square as you hop to each corner. Stick each landing with a running ‘A’ position: opposite knee up, toe dorsi flexed and heel underneath buttocks.


I-Y-T Kneeling Front Plank-
8 reps in each position /4 sets total (2 sets on each side)
Start in a kneeling plank position (modified push up position), with hands on the floor under your shoulders, with knees and feet shoulder width apart. Keep your torso solid and your hips square to the ground as you raise your right arm forward and up into the “I” position – perform 8 small lifts and then move your arm down to approximately a 45-degree angle to the “Y” position – perform 8 small lifts, and then move your arm down to 90-degree angle to the “T” position – perform 8 small lifts. Switch sides.

Sample Day 17

0:35:00
30TSS
Strength

3 x 20 crunches
3 x 20 burpees
3 x 1 min bridges (planks)
3 x 20 squats
3 x 20 crunches
6 x 20 lunges (10 on each leg)


2 min rest between sets

Triathlon-based Strength Plan

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