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14 Week Strength Training And Injury Prevention For Triathletes by Dr Jeff Banas


Dr Jeff Banas

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15 Weeks

Plan Description

14 Week Strength And Injury Prevention Program For The Triathlete.

Do you get injured easily?

Are you scrawny or small?

Do you have trouble moving heavy stuff?

Do you have trouble climbing hills?

-Strength training on Monday, Wednesdays and Fridays

- Swim specific strength on Mondays, bike specific strength on Wednesdays and Run specific strength on Fridays.

-Detailed videos and descriptions of all of the exercises.

-You will need to do strength training three times a week in order to achieve gains in your strength.

HOWEVER, once you complete this program you will only need to do ONE STRENGTH SESSION A WEEK

-The training plan is broken done in 4 specific blocks.
3 weeks of Muscular Enhancement: 3-5 sets, 10-15 reps, 65-75% intensity, 30-60 seconds rest, or circuit with minimal rest.

3 weeks of Foundation Strength: 3-5 sets, 8-10 reps, 75-85% intensity, 60-90 seconds. Do muscular enhancement.

3 weeks of Progressive Strength: 2-4 sets, 6-8 reps, 85-95% intensity, 90 seconds to 2 minutes rest.
Final phase, specific swim, bike and run POWER exercises.

- Detailed supplement and nutritional protocols for Strength Training, Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Cold thermogenesis protocols to improve recovery, fat loss and even performance

-For all the men out there, specific nutrition and supplement protocols to enhance testosterone support

-Detailed videos on total body injury prevention exercises and how to improve flexibility and range of motion.

-How to improve you sleep

-How to do a self movement screen to find your muscle tightness or weakness

To learn more about Dr Jeff Banas go to his website at

For nutrition and training tips go to:

Performance, Fat Loss, Nutrition Solutions from Dr. Jeff Banas

All training plans include a 50% discount for a personal consultation with Dr. Jeff Banas. This is an opportunity to talk personally with Dr. Banas about your race schedule, fitness or fat lose goals, supplement suggestions, sleep and recovery options, stress, performance bio-hacks and even blood or lab test that may be helpful for you.

The normal cost for a 20 min consultation with Dr. Banas is $97.00. However, since you purchased this training plan, you can get a 30 to 45 min consultation with Dr. Banas for only $47.00.

If you want to take the next step and personalize your fitness goals, please go the the below link and download the New Client Coaching form, fill it out and email it to

Then just make a $47.00 PayPal payment to

Once these are done, Dr. Banas will review the information sheet and contact you within 48 hours to set up a time to talk on the phone or by Skype.

If you have any other information, such has blood or lab studies, x-ray or MRI reports, please also send those to Dr. Banas.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Custom x7
0:03 hrs 0:03 hrs
Workouts Per Week Weekly Average Longest Workout
0:03 hrs 0:03 hrs

Training Load By Week

Dr Jeff Banas

Banas Sports Therapy And Conditioning

Dr. Jeffrey Banas, Sports Physician, Coach, Former 270 pound "Fatman" to Endurance Athlete & 9 Time Ironman Trialon Finisher.

Do you wonder if there is some untapped speed in your body that could be unleashed with the right training plan?

Do you ever wonder how much time you might be wasting on your workouts?

Are you lacking strength or always getting injured?

Training smart, not long, mobility work and strength training are key components of his training philosophy.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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