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4 Week Lockdown Strength Plan


Kyle Main

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4 Weeks

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Plan Description

Home-based strength/cardio plan that focuses on strength exercises with some forms of cardio. The plan is based around keeping your heart rate up and resting only between rounds.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x5
3:27 hrs 1:05 hrs
Other x4
22:26 hrs 8:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:27 hrs 1:05 hrs
22:26 hrs 8:00 hrs

Training Load By Week

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing
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