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Heavy Weight Strength Program

Author

Kevin Joubert

Length

18 Weeks

Typical Week

3 Strength

Plan Specs

triathlon

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.

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Summary

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.

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 01:30

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

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