30 Week Periodixed Strength Training Program

Average Weekly Training Hours 01:16
Training Load By Week
Average Weekly Training Hours 01:16
Training Load By Week

This is a 30 week strength training program for an Endurance athlete.
Requires access to a gym or home gym equipment.

Sample Day 5
0:45:00
1) Strength Training

W/U: 5 minutes of EZ Rowing

Strength workout:
Sets: 3
Reps: 20
Load: Use a weight you can do for 3 sets of 20
Speed of lift: Slow
Recovery between sets: 0:30-1:00

Main Set
1) Hip Extensions - Step ups, 10 each leg. Do the first set without weight and set 2 and 3 holding a dumbbell in each hand.
2) Back - One arm dumbbell rows. 20 each arm
3) Chest - Dumbbell chest presses.
4) Shoulders - Seated dumbbell shoulder press
5) Biceps - Alternating dumbbell curls
6) Triceps - Dumbbell kickbacks
7) Abs - Abdominal crunches. 3 x 20 w/ :30 rest

C/D 5 minutes of EZ spinning

Sample Day 9
0:45:00
2) Strength Training

W/U: 10 minutes of EZ walking. Start at an easy pace and slowly build ito 75%.
Strength workout:
Sets: 3
Reps: 20-30
Load: Use a weight you can do for 3 sets of 20
Speed of lift: Slow
Recovery between sets: 1:00-1:30

Main Set
1) Hip Extensions - Leg press
2) Back - Seated Lat Pull Down, Wide grip
3) Hip Extension - Walking Lunges, 3x20 steps
4) Chest - Flat Dumbbell Presses
5) Back - Seated rows, narrow grip
6) Quads - Leg Extensions
7) Abs - 3x 1:00 planks w/:30 rest between sets

C/D 5 minutes of spinning

Sample Day 12
0:45:00
3) Strength Training

W/U: 5 minutes of stair climbing

Strength workout:
Sets: 3
Reps: 20
Load: Use a weight you can do for 3 sets of 20 where the last rep is tough
Speed of lift: Slow
Recovery between sets: 0:30-1:00

Main Set
1) Hip Extensions - Leg presses
2) Lats - Wide grip pulldowns or pullups
3) Chest - Machine Chest Presses
4) Middle back - Seated cable rows
5) Shoulders - Machine shoulder press
6) Quads - Machine leg extensions
7) Abs - Abdominal crunches. 3 x 1:00 w/ :30 rest

C/D 5 minutes of EZ spinning

Sample Day 16
0:45:00
4) Strength Training

W/U: 5 minutes stair climbing
Strength workout:
Sets: 3
Reps: 20-30
Load: Use a weight you can do for 3 sets of 20
Speed of lift: Slow
Recovery between sets: 1:00-1:30

Main Set
1) Hip Extensions - Barbell or dumbbell squats
2) Back - Seated Lat Pull Down, wide grip
3) Hip Extension - Walking Lunges, 3x20 steps
4) Chest - Flat Barbell presses
5) Chest - Pushups
6) Back - Seated rows
7) Abs - Abdominal crunches w/twist. 2 x 20 w/ :30 rest

C/D 5 minutes of EZ walking

Sample Day 19
0:45:00
5) Strength Training

W/U: 5 minutes of Rowing
Strength workout:
Sets: 3
Reps: 20
Load: Use a weight you can do for 3 sets of 20
Speed of lift: Slow
Recovery between sets: 0:30-1:00

Main Set
1) Hip Extensions - Barbell leg squats
2) Lower Back - Barbell or machine deadlifts
3) Chest - Flat Barbell chest press
4) Chest - Incline Barbell chest press
5) Shoulders - Seated Barbell shoulder presses
6) Biceps - EZ bar curls
7) Abs - Abdominal crunches w/twist. 2 x 20 w/ :30 rest

C/D 5 minutes of EZ rowing.

Sample Day 23
0:45:00
6) Strength Training

W/U:

1) 5 minutes of walking. Begin slow and work to 75%. Slowly Add incline after the first minute...to warm up working muscles

2) 2 minutes stair climbing

Main Set

1) Quads - 3 x 20 steps Walking lunes
2) Quads - 2 x :30 Seated squat
3) Chest - 2x20 Pushups...Slow w/ 0:30 rest between sets
4) Chest - 2x20 Incline pushups (Feet on bench) Slow w/ 0:30 rest between sets
5) Triceps - 2x20 Bench dips Slow w/ 0:30 rest between sets
6) Quads - 2x20 Bodyweight Squat Slow w/ 0:30 rest between sets (http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat)
7) Abs - 2 x 20 crunches Slow w/ 0:30 rest between sets
8) Abs - 4x 1:00 planks w/ 0:30 rest between sets; 1x :30 LT, 1x 0:30 RT
9) Abs - 2x30 bicycles

C/D - 5 minutes of walking

Sample Day 26
0:45:00
7) Strength Training

W/U: 5 minutes Elliptical trainer

Strength workout:
Sets: 3
Reps: 20-30
Load: Use a weight you can do for 3 sets of 20 where the last rep is tough
Speed of lift: Slow
Recovery between sets: 0:30-1:00

Do this workout using a combination of machines, free weights, dumbbells...Choose your favorite for each exercise and do one in each catagory.

Main Set

1) Back - Lat Pull Down, pull ups...
2) Quads - Leg Press or squats or lunges...
3) Chest - Flat Bench Press or incline Bench presses or Machine bench press...
4) Back - Seated cable rows, deadlifts, power cleans...
5) Shoulders - Upright Rows, seated shoulder presses...
6) Biceps - Cable curls, dumbbell curls...
7) Triceps - extensions, kick backs, french presses...

C/D - 5 minutes of EZ spinning

Mark Terry
|
EDH Fitness

IRONMAN and USAT Certified Coach, CrossFit L1 Trainer, NASM CPT, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

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