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4-week S&C Adaptation phase for triathletes


Alison Smith

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4 Weeks

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Plan Description

Before you start your 'real' strength and conditioning training programme you should undergo a 3-4 week period of adaptation. Here you will use lighter weights to focus on technique and form, and to prevent the ungodly DOMS you would experience if jumping from zero to heavy weight training.

In this phase, do 8-12 reps per set per exercise. Take 60-90 seconds rest between sets.

You will do
3 sets of 12 reps per exercise in week 1,
3 sets of 10 week 2, and
3 sets of 8 week 3.
Adding just a little bit of weight each week.

After the adaptation phase, you should do a session of 1-rep maximum (1RM) test. Your 1RM represents the theoretical maximum weight you could lift just once. This is programmed in here for you to complete

The great thing is that you can test it by lifting to failure with slightly lighter weights, as long as less than 10 reps get you to failure. You need to test each exercise separately

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:30 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:30 hrs 0:45 hrs

Training Load By Week

Alison Smith

Sunshine Multisport coaching

If you are a beginner wanting to be guided through your first few triathlons I would love to share your journey. I can create your own bespoke online training plans, give you specific strength training workouts to complete, and generally hold your hand through the entire process!
Whilst our relationship will be virtual, we will facetime regularly so that I can check your progress, and provide as much support as possible. Its never too later to start, so what are you waiting for?