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Beginners Strength Training Plan for Triathletes and Runners


Leszek Stelmachowski

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4 Weeks

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Plan Description

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
1:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:30 hrs 0:30 hrs

Training Load By Week

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
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