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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
Strength x2
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

As a GBR age-group triathlete I know what it takes to balance work, life and training and will adjust your training to suit you and your lifestyle. I offer a completely bespoke coaching service, and by limiting my athlete numbers I make sure I give you the personal attention you would expect.
I keep workouts simple but progressive. Through the metrics I also look at the bigger picture and ensure the focus is on all aspects of your training; rest & recovery, flexibilty, strength & nutrition.

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