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Strength Phase 3

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Strength Phase 3


Kenneth Tymecki Jr

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4 Weeks

Plan Description

This is Phase 3 Weeks 9-12 of a Strength Training Program targeted for Runners and/or Triathletes who are looking to get into a strength program using Simple Manageable Attainable Realistic and Time Bound Goals (smart).. This 3rd phase of this program was designed for an athlete IN the offseason period following a year of period-ized training where strength training was not the main focus.

Equipment Needed:
KettleBells or Sandbag
Resistance Bands

The 2 days of Yoga per week are at the leisure of the athlete and can be used as active recovery or stretch sessions targeting specific areas.

This 4 week block incorporates
2 Yoga/Stretch Days
2 Kettlebell days
1 Dumbbell day
1 Plyometric Day.
1 Band Day

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x7
02:50:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:50:00 00:30:00

Training Load By Week

Kenneth Tymecki Jr


As a Certified Triathlon and Running Coach I take a simple to use approach with training while still following the fundamentals to get you to your endurance goals. Take the anxiety and stress out of training and preparing for that big A race. I am here to help you "Balance Life 1 Mile At A Time" during the process.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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