4-week S&C Adaptation phase for triathletes

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4-week S&C Adaptation phase for triathletes

Author

Alison Smith

All plans by this Coach

Length

4 Weeks

Typical Week

2 Strength

Plan Specs

triathlon strength base period

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Summary

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

Stats

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

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?

Sample Day 1

0:45:00
Day 1 S&C adaptation phase + CB

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set
Each exercise complete 3 sets of 12 at a weight that you can do NO MORE than 12 reps. Make sure you get 60-90s recovery between each set.
Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - just bodyweight to start with, but ensure you complete both straight and bent- leg versions.
6. Hamstring curl or Nordic hamstring curl
7. leg press

Core, balance
Complete 2-4 sets of the following exercises if you have time, but at least 15 minutes in total;

1. Side plank with leg raise; 5 each side
2. Single leg glute bridge: 8 each side
3. Stability ball plank: static hold 30s or with leg crunches as below
4. Single leg deadlift; 8 each side with appropriate weight
5. Medicine ball lunge & twist: 8 each side

Sample Day 4

0:45:00
Day 2 S&C adaptation phase + plyometrics

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set
Each exercise complete 3 sets of 12 at a weight that you can do NO MORE than 12 reps. Make sure you get 60-90s recovery between each set.
Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - just bodyweight to start with, but ensure you complete both straight and bent- leg versions.
6. Hamstring curl or Nordic hamstring curl

Plyometrics
-IMPORTANT: Do not go above the prescribed reps and sets here. Plyometrics require gradual
progression to reduce injury risk.
Take at least 15 seconds recovery between sets. Feel free to take much longer recoveries if needed. The important thing is to do the exercises with quality, and when you do them, some of them will be intense.
-If you have time, spend 20 minutes on plyometrics, but if you're time-crunched, you can get in 2 sets of 4-5 of the exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.

1. Pogo 2 x 10 reps
2. Rocket jump 2 x 5 reps
3 Scissor jump SR 5 reps
4. Fast skipping 2 x 10 reps
5. Ankle bounding10 reps

Sample Day 8

0:45:00
Day 3 S&C adaptation phase + CB

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set
Each exercise complete 3 sets of 10 at a heavier weight than you were able to complete last week. Again it should be very difficult for you to perform more than 10 reps in each set. Make sure you get 60-90s recovery between each set.
Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - just bodyweight to start with, but ensure you complete both straight and bent- leg versions.
6. Hamstring curl or Nordic hamstring curl
7. Leg press

Core, balance
Complete 2-4 sets of the following exercises if you have time, but at least 15 minutes in total;

1. Side plank with leg raise; 8 each side
2. Single leg glute bridge: 8 each side
3. Stability ball plank: hold static 40s or perform leg crunches as per below x 5
4. Single leg deadlift; 8 each side with appropriate weight
5. Medicine ball lunge & twist: 8 each side

Sample Day 11

0:45:00
Day 4 S&C adaptation phase + plyometrics

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set
Each exercise complete 3 sets of 10 at a heavier weight than you were able to complete last week. Again it should be very difficult for you to perform more than 10 reps in each set. Make sure you get 60-90s recovery between each set.
Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - just bodyweight to start with, but ensure you complete both straight and bent- leg versions.
6. Hamstring curl or Nordic hamstring curl


Plyometrics
-IMPORTANT: Do not go above the prescribed reps and sets here. Plyometrics require gradual
progression to reduce injury risk.
Take at least 15 seconds recovery between sets. Feel free to take much longer recoveries if needed. The important thing is to do the exercises with quality, and when you do them, some of them will be intense.
-If you have time, spend 20 minutes on plyometrics, but if you're time-crunched, you can get in 2 sets of 4-5 of the exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.

1. Pogo 2 x 10 reps
2. Rocket jump 2 x 5 reps
3 Scissor jump SR 5 reps
4. Fast skipping 2 x 10 reps
5. Ankle bounding10 reps

Sample Day 15

0:45:00
Day 5 S&C adaptation phase + CB

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set
Each exercise complete 3 sets of 8 at a heavier weight again than you were able to complete last week. Again it should be very difficult for you to perform more than 10 reps in each set. Make sure you get 60-90s recovery between each set.
Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - just bodyweight to start with, but ensure you complete both straight and bent- leg versions.
6. Hamstring curl or Nordic hamstring curl
7. Leg press

Core, balance
Complete 2-4 sets of the following exercises if you have time, but at least 15 minutes in total;

1. Side plank with leg raise; 8 each side
2. Single leg glute bridge: 10 each side
3. Stability ball plank: hold static 40s or perform leg crunches as per below x 6
4. Single leg deadlift; 10 each side with appropriate weight
5. Medicine ball lunge & twist: 10 each side

Sample Day 18

0:45:00
Day 6 S&C adaptation phase + plyometrics

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set
Each exercise complete 3 sets of 8 at a heavier weight again than you were able to complete last week. Again it should be very difficult for you to perform more than 10 reps in each set. Make sure you get 60-90s recovery between each set.
Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - just bodyweight to start with, but ensure you complete both straight and bent- leg versions.
6. Hamstring curl or Nordic hamstring curl


Plyometrics
-IMPORTANT: Do not go above the prescribed reps and sets here. Plyometrics require gradual
progression to reduce injury risk.
Take at least 15 seconds recovery between sets. Feel free to take much longer recoveries if needed. The important thing is to do the exercises with quality, and when you do them, some of them will be intense.
-If you have time, spend 20 minutes on plyometrics, but if you're time-crunched, you can get in 2 sets of 4-5 of the exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.

1. Pogo 2 x 10 reps
2. Rocket jump 2 x 5 reps
3 Scissor jump SR 5 reps
4. Fast skipping 2 x 10 reps
5. Ankle bounding10 reps

Sample Day 22

0:45:00
Day 5 S&C adaptation phase + CB

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set
Each exercise complete 3 sets of 8 at a heavier weight again than you were able to complete last week. Again it should be very difficult for you to perform more than 10 reps in each set. Make sure you get 60-90s recovery between each set.
Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown5. Single leg Calf raise - just bodyweight to start with, but ensure you complete both straight and bent- leg versions.
6. Hamstring curl or Nordic hamstring curl
7. Leg press


Core, balanceComplete 2-4 sets of the following exercises if you have time, but at least 15 minutes in total;

1. Side plank with leg raise; 8 each side
2. Single leg glute bridge: 10 each side
3. Stability ball plank: hold static 40s or perform leg crunches as per below x 6
4. Single leg deadlift; 10 each side with appropriate weight
5. Medicine ball lunge & twist: 10 each side

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