Heavy Weight Strength Program

Summary
Sample Workouts

Average Weekly Training Hours 01:30

Training Load By Week

Average Weekly Training Hours 01:30

Training Load By Week

This plan is intended for a triathlete or duathlete looking to add strength training to his repertoire or perhaps unsure if his or her previous strength training is working.

Sample Day 1

0:30:00

Heavy Weight Introduction Phase

Leg Curls - 2 sets of 10 at moderate effort
Squats - 2 sets of 10 at light effort
Deadlifts - 2 sets of 10 at light effort

see http://kpjoubert.wiki.zoho.com/Strength-Training.html for descriptions

Sample Day 3

0:30:00

Heavy Weight Introduction Phase

Leg Curls - 2 sets of 10 at moderate effort
Squats - 2 sets of 10 at light effort
Deadlifts - 2 sets of 10 at light effort

see http://kpjoubert.wiki.zoho.com/Strength-Training.html for descriptions

Sample Day 6

0:30:00

Heavy Weight Introduction Phase

Leg Curls - 2 sets of 10 at moderate effort
Squats - 2 sets of 10 at light effort
Deadlifts - 2 sets of 10 at light effort

see http://kpjoubert.wiki.zoho.com/Strength-Training.html for descriptions

Sample Day 8

0:30:00

Heavy Weight Introduction Phase

Leg Curls - 2 sets of 10 at moderate effort
Squats - 2 sets of 10 at light effort
Deadlifts - 2 sets of 10 at light effort

see http://kpjoubert.wiki.zoho.com/Strength-Training.html for descriptions

Sample Day 10

0:30:00

Heavy Weight Introduction Phase

Leg Curls - 2 sets of 10 at moderate effort
Squats - 2 sets of 10 at light effort
Deadlifts - 2 sets of 10 at light effort

see http://kpjoubert.wiki.zoho.com/Strength-Training.html for descriptions

Sample Day 13

0:30:00

Heavy Weight Introduction Phase

Leg Curls - 2 sets of 10 at moderate effort
Squats - 2 sets of 10 at light effort
Deadlifts - 2 sets of 10 at light effort

see http://kpjoubert.wiki.zoho.com/Strength-Training.html for descriptions

Sample Day 15

0:30:00

Heavy Weight Build Phase

Leg Curls - 2 sets of 10 @ 12 RM
Squats - 3 sets of 8 @ 12 RM
Single Leg Deadlift - 2 sets of 10 on each side at light effort