In-Season Strength Training Plan: Intermediate, 12 weeks, Mobility and Injury Prevention

Average Weekly Training Hours 01:20
Training Load By Week
Average Weekly Training Hours 01:20
Training Load By Week


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 program should be used for athletes who are looking to add a strength training component to their in-season swimming, biking, and running plan. The mobility and stability components allow triathletes to get more out of their season by becoming more durable and resilient. It is intended for athletes interested in taking their triathlon training to the next level by becoming stronger and preventing triathlon-related injuries. This plan does not include swim bike run workouts, but is meant to supplement them. Ideally, strength training should be tapered off about 2 weeks before any key race.

Requirements: Athletes should have good fitness in the past 4-6 weeks, as well as basic knowledge about strength training form before attempting to lift heavy weights. 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
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 5
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

Sample Day 8
0:45:00
Functional Strength/Pre-hab

10 minute run or bike warmup, dynamic stretching

3x:
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 12
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

Sample Day 16
0:30:00
Strength Maintenance 1

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

2x:
monster walks with band
air squats
pushups
plank
back lunges with twist
supermen
snow devils
side lunges

Sample Day 18
0:30:00
Strength Maintenance 2

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

2x:
front lunges
back lunges
side lunges
med ball twists
plank

2x:
scap pushups
band squat jumps
mountain climbers
ice skaters
fire hydrants
side planks

Sample Day 22
0:45:00
Full Body Mobility & Stability

10 minute run or bike warmup, dynamic stretching

2-3x:
Seated Hip CAR's (controlled angular rotations)
Seated Straight Leg Lift
Side Plank w/ Hip Adduction

2-3x:
Straight-arm Pulldown
Scap Raises
Single-leg Woodchoppers
1/2 Kneeling Twists + Bends

2-3x:
Windshield Wipers w/ Stability Ball
Back Extension w/Stability Ball
Plank on Stability Ball

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.