14 Week Strength Training And Injury Prevention For Triathletes by Dr Jeff Banas
Author
Dr Jeff Banas
All plans by this CoachLength
15 Weeks
Typical Week
7 Custom, 1 Other
Longest Workout
1:00 hrs bike
Plan Specs
triathlon
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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Summary
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
TO MANTAIN YOUR STRENGTH
-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 www.BanasSportsTherapy.com
For nutrition and training tips go to:
https://www.facebook.com/pages/Dr-Jeff-Banas-Sports-Therapy-Fitness-Mesa-AZ/207112579325179?ref=hl
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 drjeffbanas@gmail.com.
http://physiotherapyaz.com/new-patient-forms/
Then just make a $47.00 PayPal payment to drjeffbanas@gmail.com.
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.
Stats
Sample Day 1
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Sample Day 6
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Sample Day 8
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Sample Day 10
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Sample Day 13
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Sample Day 15
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Sample Day 17
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.