Beginners Strength Training Plan for Triathletes and Runners

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Beginners Strength Training Plan for Triathletes and Runners

Author

Leszek Stelmachowski

All plans by this Coach

Length

4 Weeks

Typical Week

3 Strength

Plan Specs

triathlon strength

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Summary

You will find 3 basic strength workouts here. Equipment needed: TRX, Swiss Ball.

Strength training WILL NOT make you a faster triathlete; swimming, cycling and running will do.
But strength is a PLATFORM you can build your specific training on. Think a strong fundament.
Only the fool builds his house on the sand.

The critical components of the strength.

Mobility – will allow you to be efficient; you will have a better posture while running, more aero position on the bike and streamline in water.

Foundation Strength – become as strong human as possible and then build endurance performance on the top

Stability – postural strength and fitness, will allow you to keep your form for longer, so when the fatigue kicks in (it will, especially on the long course) you will be able to perform strong.

Synchronisation and Coordination – again, more efficiency!

Power Production – increase number of fibres used, so you can generate more power, hence move faster

Injury Prevention and recovery – strong muscle recover quicker and are less prone to the injury

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:30

Leszek Stelmachowski

Stelmachowski Coaching

I help triathletes to get stronger, improve their movement quality and eat better so they can feel physically and mentally strong and achieve their racing goals.

  • Bespoke plan structured to your own needs.
  • Unlimited adjustments to your triathlon training plan
  • Unlimited contact with your coach (via text, phone and en mail and regular face to face sessions)
  • Season goals setting
  • Initial performance testing
  • Advice on race nutrition and strategy
  • Access to the strength training sessions

Sample Day 1

0:30:00
Workout nr 1

Beginners Bodyweight Workout For Triathletes #1

Warm Up:
Start with 7 Way Hips - Perform 7 reps of each movement. Make sure you start with your weaker side.
Inchworm 5x times

Main

Bridge - 3 rounds of 7 reps. 30-sec rest in between rounds. Make sure that the hills are always down.
Push Up - 3 rounds of 7 push-ups. If the full pushups are too hard, regress to push-ups on the knees (0:13)
Side Plank - First progression, regular plank. Hold for 30 sec on each side. 3 rounds.
Hollow Body - Regular hollow body. Hold for 30 sec. 3 rounds.

Cool Down:
Full Body Stretch - Spend up to 30 sec in each position.

Sample Day 3

0:30:00
Workout nr 2

TRX Workout For Triathletes and Runners
https://stelmachowski.live/2019/03/trx-workout-for-triathletes-and-runners.html

Sample Day 5

0:30:00
Workout nr 3

Swiss Ball Core Workout For Triathletes and Runners
https://stelmachowski.live/2019/03/swiss-ball-workout-for-triathletes-and-runners.html

Sample Day 8

0:30:00
Workout nr 1

Beginners Bodyweight Workout For Triathletes #1

Warm Up:
Start with 7 Way Hips - Perform 7 reps of each movement. Make sure you start with your weaker side.
Inchworm 5x times

Main

Bridge - 3 rounds of 7 reps. 30-sec rest in between rounds. Make sure that the hills are always down.
Push Up - 3 rounds of 7 push-ups. If the full pushups are too hard, regress to push-ups on the knees (0:13)
Side Plank - First progression, regular plank. Hold for 30 sec on each side. 3 rounds.
Hollow Body - Regular hollow body. Hold for 30 sec. 3 rounds.

Cool Down:
Full Body Stretch - Spend up to 30 sec in each position.

Sample Day 10

0:30:00
Workout nr 2

TRX Workout For Triathletes and Runners
https://stelmachowski.live/2019/03/trx-workout-for-triathletes-and-runners.html

Sample Day 12

0:30:00
Workout nr 3

Swiss Ball Core Workout For Triathletes and Runners
https://stelmachowski.live/2019/03/swiss-ball-workout-for-triathletes-and-runners.html

Sample Day 15

0:30:00
Workout nr 1

Beginners Bodyweight Workout For Triathletes #1

Warm Up:
Start with 7 Way Hips - Perform 7 reps of each movement. Make sure you start with your weaker side.
Inchworm 5x times

Main

Bridge - 3 rounds of 7 reps. 30-sec rest in between rounds. Make sure that the hills are always down.
Push Up - 3 rounds of 7 push-ups. If the full pushups are too hard, regress to push-ups on the knees (0:13)
Side Plank - First progression, regular plank. Hold for 30 sec on each side. 3 rounds.
Hollow Body - Regular hollow body. Hold for 30 sec. 3 rounds.

Cool Down:
Full Body Stretch - Spend up to 30 sec in each position.

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