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Home Strength Training Plan for Triathletes, 12 weeks: Mobility & Muscular Endurance

Author

Laura Marcoux: USAT Level II Endurance, Ironman Certified Coach, NSCA-CPT

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Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description


Coach Laura’s Keys to Performance:

1. Endurance Training: We must increase our aerobic capacity in order to cover the distance and duration that is necessary for our race goals. Quality will always be emphasized over quantity.

2. Strength Training: Being a durable, resilient, well-rounded athlete is necessary for longevity in triathlon. Strength training is periodized and takes different forms depending on what phase of training we are in, but it is a consistent staple in the training program.

3. Mental Training: Maintaining a process-focused mindset allows for continued progress as athletes and as humans. Results are driven by commitment to and love of the process. We are never done learning, exploring, uncovering, and growing as both humans and athletes. Commit to being open-minded, showing up every day, and not being afraid to fail.

4. Recovery: Progression is a combination of build and recovery. The recovery phase is crucial because that is when your body soaks in the adaptations of training. Training breaks your body down, then recovering builds it back up stronger than before. There are many recovery modalities, but the most important concept is that you commit to resting both your body and mind.


About the Plan:

This is a 12 week strength only training plan designed to help you stay focused and committed to your training while we're all spending extra time at home. It does not include bike or run workouts, but is meant to supplement them. With pools and gyms being closed and a lot of uncertainty surrounding races schedules, this plan focuses on strength workouts that require little or no equipment, and target swim-specific strength. Some of the strength training workouts in this plan use resistance bands, but the majority of them require no equipment. All strength training workouts come with video demonstrations. Use this time to get stronger, more mobile, and better prepared for your upcoming season (whenever that is)!


Additional Benefits:

Upon purchasing a training plan, you’ll gain access to Coach’s Laura’s athlete resource website, which includes but is not limited to: training terminology, guidance on zones, strength training videos and descriptions, tips for swim, bike, run, and mental training, race planning guidelines, and much more.


Questions?

Never hesitate to reach out: laura@nyxendurance.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strengthx3
2:07 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
2:07 hrs 0:45 hrs

Training Load By Week


Laura Marcoux

I am a USAT Level II Endurance Coach, an Ironman Certified Coach, and an NSCA-CPT. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require getting uncomfortable. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to use triathlon to challenge themselves and find some meaning in their lives. I believe that it is my job to provide you with a road map for reaching your goals, and to be your teammate in the process.