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

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


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Laura Marcoux
  • D3 Multisport Coach
  • USA Triathlon Level II Coach
  • Ironman Certified 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 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

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.