Base Period Strength Training Plan: Intermediate/Advanced, 20 weeks, Max Strength and Efficiency
Laura Marcoux: USAT Level II Endurance, Ironman Certified Coach, NSCA-CPTAll plans by this Coach
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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 20 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. This plan includes an adaptation phase, focusing on mobility and stability, to prepare the body for increased loads. 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 plan builds from the adaptation phase into 12 weeks of max strength training. This program 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.
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.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:12 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:12 hrs||0:45 hrs|