Beginner - Enduraprep - Strength & Conditioning Fundamentals for Triathlon.
Author
Lawrence Cronk
All plans by this CoachLength
17 Weeks
Typical Week
2 Strength
Plan Specs
triathlon beginner strength
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Summary
Welcome to the Enduraprep strength & conditioning for triathlon plan.
To be a faster triathlete, you need to be a strong triathlete. We believe that many endurance athletes neglect strength training across key functional movements and therefore lack a strong framework to build their swim, bike and run training on. By becoming more robust across these key movements you will improve bone density, decrease risk of injury and add power & strength to your sport.
Our plan lays out benchmarks to strive for across different exercises. The benchmarks are based on the athletes gender and weight. There are also different goals based on your preferred distance; sprint, olympic and middle-long distance triathlon.
The plan is 16 weeks long but gives instructions of how to adapt it should you hit your benchmarks early or need to more time to get there.
The plan suggests two sessions per week.
Sample Day 1
Welcome to the Enduraprep strength & conditioning for runners plan.
As this plan is laid out it is 16 weeks long. However within the plan there are plenty of suggestions for how you can lengthen or shorten this plan based on your progress.
We suggested two sessions per week, later dropping to one session per week when you have achieved all of the benchmarks.
We recommend keeping a log of your progress in the gym. This could be a simple note pad or something more sophisticated. We really like the app called 'Strong,' Check it out https://www.strong.app/ It also has demo’s of all the exercises in the plan (and it’s free, at the time of writing this).
Please seek guidance from gym staff if you are unfamiliar with any of the moves in this plan.
Download the document attached to this box to see the benchmarks and further tips on how to use them.
Sample Day 1
We have added this prep phase for those of you new to this type of resistance work or perhaps for those who have been away from it for some time.
The goal of this phase is to develop proper form and movement patterns so you are ready to add more resistance in the later weeks.
We strongly recommend asking a gym instructor to guide you. Please don't be shy, they are there to help.
If you are familiar with these compound moves and feel ready to complete the full version of the exercise you may wish to skip this phase and start at Endurance Phase 1.
Warm Up
5-10 Minutes light aerobic exercise. The rowing machine is great for warming up the whole body.
Before performing any of the below exercises with weight we recommend performing each as a body weight move or with very light resistance. 10-15 repetitions should suffice.
Compound Moves
Below are the six compound moves that this plan is based on. Next to each we have added suggestions to start with in this phase.
Squats - Body Weight or Kettlebell front squat.
Pull Ups - Lat Pull Down or assisted Pull Ups.
Deadlift - Kettlebell Suitcase deadlift.
Bench Press - Light barbell or dumbbells.
Barbell Row - Light barbell or dumbbells.
Military / Shoulder Press - Light barbell or dumbbells.
2 sets of 18-20 repetitions. 1.5 - 2 minutes rest between each.
Aim to be able to complete all repetitions with good form and at a slow controlled pace. Even with light weights or body weight you'll likely feel soreness in the following days so be sure to hold back in the first 4-6 sessions.
Sample Day 4
Warm Up
5-10 Minutes light aerobic exercise. The rowing machine is great for warming up the whole body.
Before performing any of the below exercises with weight we recommend performing each as a body weight move or with very light resistance. 10-15 repetitions should suffice.
Compound Moves
Below are the six compound moves that this plan is based on. Next to each we have added suggestions to start with in this phase.
Squats - Body Weight or Kettlebell front squat.
Pull Ups - Lat Pull Down or assisted Pull Ups.
Deadlift - Kettlebell Suitcase deadlift.
Bench Press - Light barbell or dumbbells.
Barbell Row - Light barbell or dumbbells.
Military / Shoulder Press - Light barbell or dumbbells.
2 sets of 18-20 repetitions. 1.5 - 2 minutes rest between each.
Aim to be able to complete all repetitions with good form and at a slow controlled pace. Even with light weights or body weight you'll likely feel soreness in the following days so be sure to hold back in the first 4-6 sessions.
Sample Day 8
Warm Up
5-10 Minutes light aerobic exercise. The rowing machine is great for warming up the whole body.
Before performing any of the below exercises with weight we recommend performing each as a body weight move or with very light resistance. 10-15 repetitions should suffice.
Compound Moves
Below are the six compound moves that this plan is based on. Next to each we have added suggestions to start with in this phase.
Squats - Body Weight or Kettlebell front squat.
Pull Ups - Lat Pull Down or assisted Pull Ups.
Deadlift - Kettlebell Suitcase deadlift.
Bench Press - Light barbell or dumbbells.
Barbell Row - Light barbell or dumbbells.
Military / Shoulder Press - Light barbell or dumbbells.
2 sets of 18-20 repetitions. 1.5 - 2 minutes rest between each.
Aim to be able to complete all repetitions with good form and at a slow controlled pace. Even with light weights or body weight you'll likely feel soreness in the following days so be sure to hold back in the first 4-6 sessions.
Sample Day 11
Warm Up
5-10 Minutes light aerobic exercise. The rowing machine is great for warming up the whole body.
Before performing any of the below exercises with weight we recommend performing each as a body weight move or with very light resistance. 10-15 repetitions should suffice.
Compound Moves
Below are the six compound moves that this plan is based on. Next to each we have added suggestions to start with in this phase.
Squats - Body Weight or Kettlebell front squat.
Pull Ups - Lat Pull Down or assisted Pull Ups.
Deadlift - Kettlebell Suitcase deadlift.
Bench Press - Light barbell or dumbbells.
Barbell Row - Light barbell or dumbbells.
Military / Shoulder Press - Light barbell or dumbbells.
2 sets of 18-20 repetitions. 1.5 - 2 minutes rest between each.
Aim to be able to complete all repetitions with good form and at a slow controlled pace. Even with light weights or body weight you'll likely feel soreness in the following days so be sure to hold back in the first 4-6 sessions.
Sample Day 15
Warm Up
5-10 Minutes light aerobic exercise. The rowing machine is great for warming up the whole body.
Before performing any of the below exercises with weight we recommend performing each as a body weight move or with very light resistance. 10-15 repetitions should suffice.
Compound Moves
Below are the six compound moves that this plan is based on. Next to each we have added suggestions to start with in this phase.
Squats - Body Weight or Kettlebell front squat.
Pull Ups - Lat Pull Down or assisted Pull Ups.
Deadlift - Kettlebell Suitcase deadlift.
Bench Press - Light barbell or dumbbells.
Barbell Row - Light barbell or dumbbells.
Military / Shoulder Press - Light barbell or dumbbells.
2 sets of 18-20 repetitions. 1.5 - 2 minutes rest between each.
Aim to be able to complete all repetitions with good form and at a slow controlled pace. Even with light weights or body weight you'll likely feel soreness in the following days so be sure to hold back in the first 4-6 sessions.
Sample Day 18
Warm Up
5-10 Minutes light aerobic exercise. The rowing machine is great for warming up the whole body.
Before performing any of the below exercises with weight we recommend performing each as a body weight move or with very light resistance. 10-15 repetitions should suffice.
Compound Moves
Below are the six compound moves that this plan is based on. Next to each we have added suggestions to start with in this phase.
Squats - Body Weight or Kettlebell front squat.
Pull Ups - Lat Pull Down or assisted Pull Ups.
Deadlift - Kettlebell Suitcase deadlift.
Bench Press - Light barbell or dumbbells.
Barbell Row - Light barbell or dumbbells.
Military / Shoulder Press - Light barbell or dumbbells.
2 sets of 18-20 repetitions. 1.5 - 2 minutes rest between each.
Aim to be able to complete all repetitions with good form and at a slow controlled pace. Even with light weights or body weight you'll likely feel soreness in the following days so be sure to hold back in the first 4-6 sessions.