Help Careers Log Out

15 Week Endurance Strength Program: Your Roadmap to Strength, Stability & Power

Author

Ben Greenfield

All plans by this Coach

Length

11 Weeks

Typical Week

3 Strength

Plan Specs

triathlon advanced power based

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This program is designed for an individual who is actively involved in swimming, cycling and running, and wants to develop a combination of intelligent injury prevention, superior force production, and a well-balanced body.

Ben Greenfield

Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

Bike Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12

Sample Day 3

Run Phase 1

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side

Sample Day 5

Swim Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x

Sample Day 8

Bike Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12

Sample Day 10

Run Phase 1

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side

Sample Day 12

Swim Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x

Sample Day 15

Bike Phase I

Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12

15 Week Endurance Strength Program: Your Roadmap to Strength, Stability & Power

$59.00 - Buy Now
_