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
NYX Endurance Training Plans.
We’re a group of coaches who like to get our hands dirty. We believe in being in the arena, so that we can be the ultimate foundation for our athletes. NYX Training Plans have been created from our combined 20+ years of coaching experience as well as combined 28 Ironman finishes and 57 Ironman 70.3 finishes (and counting). While each coach has a different approach and coaching style, the structure of our plans is based on scientific, systematized progression that will best set you up for success and achievement.
About This 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.
The NYX Mob and Discounted Training Plans
The NYX Mob is a subscription-based community of athletes who get to take advantage of NYX Endurance team benefits without committing to 1-on-1 coaching. For only $15 per month, Mob members get 20% off NYX training plans, access to our sponsor discounts and private Facebook group, along with many other benefits. You can join the Mob even if you are a member of another team or have another coach. Learn more about the NYX Mob here.
Email Coach Laura.
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How it Works
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|
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?