Feel the difference in 12 weeks! Get stronger week by week!
This plan should help runner's and triathletes to develop a strong core, abs, back, shoulders, glutes, hamstrings and calves. The plan fits to all triathlon and running distances and can easily be included in a run or triathlon plan. It is recommended to discuss it with your coach though!
You'll find a full strength plan for 12 weeks from beginner to competitive athletes to download (and print if preferred) including your own protocol to track your progress. If you open your workout you'll find a PDF with the full plan.
The plan consists of 3 workouts per week, with 6 exercises each - should be doable in around 30 minutes. Lots of workouts have You-Tube Links connected for proper technique.
Almost no equipment is needed. It's mostly a free body weight training. Resistance bands, Dumbbells or Kettlebells would be great, such as a Swiss Ball. You can use a heavy bottle instead too. Every week includes one mobility or stretch session to boost your health and performance. Work out at home or at the gym. A towel and a yoga mat are recommended.
Please feel free to contact me any time if questions pop up. Always remember: SAFETY FIRST! Enjoy and you'll see an incredible progress within 12 weeks only!
Your Coach, Katharina Steppan, CSCS
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
Coaching is my absolute passion. I love supporting my athletes on their paths. I coach triathlon, running, cycling, swimming and strength through trainingplans, 1on1 and group sessions and world wide camps. As a Certified Swimming, Triathlon and Strength & Conditioning Coach I put all my knowledge in to make and keep my athletes healthy, strong and fast.
Certified: CSCS (NSCA), USA Triathlon Coach, TP Level II, Sport Mental Coach, State Certified Swim & Triathlon Coach (Olympic Level)