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

Average Weekly Training Hours 01:23
Training Load By Week
Average Weekly Training Hours 01:23
Training Load By Week


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Laura Marcoux
  • D3 Multisport Coach
  • USA Triathlon Level II Coach
  • NSCA Certified Personal Trainer
  • Coach of World Championship Qualifiers at every distance: ITU Worlds, 70.3 Worlds, and Kona
  • Coach of 1st time Ironman and 70.3 athletes of all levels
  • Personal athletic accomplishments include qualifying for Ironman and 70.3 World Championships, and playing Division 1 lacrosse at The University of Connecticut

A solid training plan equals athlete success.


Plan Description: 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.

Requirements: Athletes should have good fitness in the past 4-6 weeks, as well as basic knowledge about strength training form. This plan also requires basic gym equipment.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. During the training plan, there is testing every few weeks to assess your fitness and you can re-adjust your Heart Rate and Power Zones. If you don’t train with a HR or Power meter, that’s fine because the tests are still good training as you can measure improvement based on time and effort.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Laura is a full time coach and she is dedicated to providing athletes with the blueprint that gives you the best chance to reach your goals.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts and core programs
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Laura and learn how we get it done for our athletes: www.D3Multisport.com

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day -6
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 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 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 15
0:45:00
Max Strength- Dead Lift

10-15 min bike or run warmup, dynamic stretching

Warm-up Set:
2x:
15 Dead Lifts: start with light weight, build weight on the second set
20 Monster Walks, each direction
20 Swiss Ball Leg Curls

Heavy Dead Lift Set:
4-6x: 6-8 reps max weight, build weight throughout sets
*rest 3 minutes between each set

Upper Body Set:
3x:
Pullups
Pushups

3x:
Plank
Side Planks
Supine Leg Raises

Sample Day 22
0:45:00
Max Strength- Dead Lift

10-15 min bike or run warmup, dynamic stretching

Warm-up Set:
2x:
15 Dead Lifts: start with light weight, build weight on the second set
20 Monster Walks, each direction
20 Swiss Ball Leg Curls

Heavy Dead Lift Set:
4-6x: 6-8 reps max weight, build weight throughout sets
*rest 3 minutes between each set

Upper Body Set:
3x:
Pullups
Pushups

3x:
Plank
Side Planks
Supine Leg Raises

Sample Day 29
0:45:00
Max Strength- Dead Lift

10-15 min bike or run warmup, dynamic stretching

Warm-up Set:
2x:
15 Dead Lifts: start with light weight, build weight on the second set
20 Monster Walks, each direction
20 Swiss Ball Leg Curls

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

Upper Body Set:
3x:
Pullups
Pushups

3x:
Plank
Side Planks
Supine Leg Raises

Sample Day 57
0:45:00
Max Power- Hang Clean

10-15 min bike or run warmup, dynamic stretching

Warm-up Set:
2x:
15 Shrugs
15 RDL's (Romanian Dead Lifts)
10 RDL to Shrug- 1 motion

Hang Clean Set:
3-4x: 4-6 reps max speed and efficiency, build weight throughout sets
*rest 3 minutes between each set

Upper Body Set:
3x:
Bench Press
Bent Over Rows

Core Set:
3x:
Supine Leg Raises
Russian Twists

Laura Marcoux
|
D3 Multisport

I am a USAT Level II Certified Coach and an NSCA Certified Strength Coach. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require Desire, Determination, and Discipline. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to push themselves out of their comfort zones. I believe that it is my job as a coach to not only provide you with a road map for reaching your goals, but to be your teammate in the process.