In-Season Strength Training: 2 weeks, Mobility and Injury Prevention

Average Weekly Training Hours 01:45
Training Load By Week
Average Weekly Training Hours 01:45
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 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
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

Sample Day 3
0:30:00
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 5
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 8
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

Sample Day 10
0:30:00
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 12
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

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.