Base Period Strength Training Plan: Intermediate/Advanced, 12 weeks, Max Strength and Efficiency

Author

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

All plans by this Coach

Length

13 Weeks

Typical Week

3 Strength, 1 Other

Plan Specs

triathlon intermediate advanced strength base period

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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 12 week strength build is aligned with the current research that demonstrates that endurance athletes gain the most benefit from resistance training with the goal of building pure strength. Maximal strength training has a greater effect than sub maximal strength training for endurance athletes in terms of increasing energy cost of locomotion, max power, and max strength. Compilation of additional research suggests that 2x/ week is the ideal load to complement sport-specific training, and that significant improvements were shown for athletes following a program that lasted at least 24 sessions (12 weeks). This program should be used for endurance athletes (triathletes, bikers, and runners) who are looking to add a strength training component to their swimming, biking, and/or running plan. It is intended for athletes interested in taking their endurance training to the next level by becoming stronger and preventing sport-specific injuries. This plan does not include swim bike run workouts, but is meant to supplement them.


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: 01:23

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.

Back to Plan Details

Sample Day 1

0:45:00
Max Strength- Back Squat

10-15 min bike or run warmup, dynamic stretching

Warm-up Set:
2x:
15 Squats: start with light weight, build weight on the second set
20 Monster Walks, each direction
30 Russian Twists

Heavy Squat Set:
3-4x: 6-10 reps max weight, build weight throughout sets
*rest 3 minutes between each set

Upper Body Set:
3x:
Scap Pushups
Snow Devils

Core Set:
3x:
Flutter Kicks
Scissor Kicks
Pikes with Swiss Ball
Supermen

Sample Day 3

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 8

0:45:00
Max Strength- Back Squat

10-15 min bike or run warmup, dynamic stretching

Warm-up Set:
2x:
15 Squats: start with light weight, build weight on the second set
20 Monster Walks, each direction
30 Russian Twists

Heavy Squat Set:
3-4x: 6-10 reps max weight, build weight throughout sets
*rest 3 minutes between each set

Upper Body Set:
3x:
Scap Pushups
Snow Devils

Core Set:
3x:
Flutter Kicks
Scissor Kicks
Pikes with Swiss Ball
Supermen

Sample Day 10

0:45:00
Full Body Core Circuit

10' run or bike warmup, dynamic stretching

3x:
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 15

0:45:00
Max Strength- Back Squat

10-15 min bike or run warmup, dynamic stretching

Warm-up Set:
2x:
15 Squats: start with light weight, build weight on the second set
20 Monster Walks, each direction
30 Russian Twists

Heavy Squat Set:
3-4x: 6-10 reps max weight, build weight throughout sets
*rest 3 minutes between each set

Upper Body Set:
3x:
Scap Pushups
Snow Devils

Core Set:
3x:
Flutter Kicks
Scissor Kicks
Pikes with Swiss Ball
Supermen

Sample Day 17

0:30:00
No Equipment Workout- Core Focus

Start with 10 minutes of biking or running and dynamic stretching, then:

2-3x:
Squats + Trunk Twist
Inch Worms
Rotating Side Planks
Boat Pose
Supine Leg Raises
Slow Mountain Climbers
Side Plank Twists
Hip Raises
Reverse Crunches
Plank + Touch Opposites

Sample Day 19

0:30:00
No Equipment Workout- Mobility & Stability Focus

Start with 10 minutes of biking or running and dynamic stretching, then:

2-3x:
Squats
Standing Straight Leg Extension
Back Lunge with Twist
Pushups
Snow Devils
Seated Leg Raise + Abduction
Lateral Leg Raises
Single Leg Hip Raises

Base Period Strength Training Plan: Intermediate/Advanced, 12 weeks, Max Strength and Efficiency

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