Off-Season & Base Strength Training Plan for Endurance Athletes - with Video Examples & Email Coach Access

Overview:

Elevate your off-season with this Strength Training Plan written specifically for Triathletes. This comprehensive regimen consists of three weekly workouts, with two focused on full-body strength and one honed in on core development, ensuring a balanced approach to building the kind of power and resilience that endurance athletes require.

It also includes e-mail access to Coach Jenna-Caer with 11 years as a Strength and Conditioning Coach and 7 Years as a Triathlon Coach. She went from overweight, never having swam, biked or run a mile to World Champion and Strength Training was key to that Journey.

Workout Composition:

Full Body Strength Sessions (2x/week): These sessions incorporate a mix of compound movements that simulate the full range of motion you experience in competition. Expect exercises like squats, deadlifts, and overhead presses, alongside functional movements such as lunges and planks. These workouts are designed to increase overall muscle strength, endurance, and flexibility.

Core Focused Session (1x/week): A strong core is the foundation of an endurance athlete's body, offering stability and power transfer between the upper and lower body. This session will target your abdominals, obliques, lower back, and hip flexors with exercises that enhance your balance, rotational power, and muscular coordination.

Mobility Session (1x/week): Mobilize to prevent injury and swim, bike and run with better form.

Benefits of Off-Season Strength Training:

Injury Prevention: By correcting muscle imbalances and increasing the strength of the muscles around key joints, you reduce the risk of common overuse injuries.

Performance Enhancement: Increased muscular strength and power can lead to improved efficiency in your swim stroke, pedal force in cycling, and stride power in running.

Metabolic Boost: Strength training can increase lean muscle mass, boosting your metabolism and potentially improving body composition.

Bone Health: Weight-bearing exercises improve bone density, which is critical for endurance athletes who often engage in low-impact activities like cycling and swimming.

Flexibility and Accessibility:
The beauty of this plan is its flexibility. Whether you’re at the gym with access to a full range of equipment or at home with just bands and moderate weights, you can execute this program effectively.

Supportive Resources:

Video Demonstrations: Clear, concise video examples accompany each exercise, ensuring you understand the proper techniques to maximize effectiveness and reduce injury risk.

Expert Guidance: You won't be doing this alone. Coach Jenna-Caer, with a robust background of 11 years in strength and conditioning coupled with 7 years coaching triathlons, cycling, and running, will provide e-mail support to answer your questions, adjust your program as needed, and offer the encouragement that every athlete needs.

Coach Jenna-Caer’s Personal Touch:

Jenna-Caer's philosophy stems from a fundamental belief in strength training not just as a coach but also as an athlete. It's a cornerstone that has been pivotal in enhancing her own performance, and it's a tool she integrates into the training of all the athletes she coaches. This personal investment in strength training's benefits for endurance performance adds a layer of authenticity and trust to your training journey.

Transform your Off-Season and Base Season from downtime to build time with a plan that aligns with your endurance goals and lifestyle.

Embrace the power of strength to run, ride, and swim stronger and smarter — all the way to the finish line.