12 week strength training program to be used concurrently with your endurance training.
This program has been specifically designed to meet the demands of Triathlon with the aim of improving your Running/Cycling Efficiency and injury prevention.
Program is progressively periodised into 3 x (4 week blocks), PREP Phase, STRENGTH (ST) Phase and MAXIMAL ST Phase.
There are 24 sessions in total, consisting of 2 x 45-60min sessions per week. If time or requirements do not allow, you can simply do 1 x session/week and complete a 24 Week Program. For optimal gains, 2 x sessions / week is recommended.
This program can be used and reused as required. Follow this simple structure and replace main exercises at your discretion. All exercises listed in this program are common movements, however a quick google search can reassure you of correct lifting/movement.
WORKOUT STRUCTURE:
ACTIVATION: Activations are used to prime specific working muscles for the main lifts, but are also included as accessories to compliment your training. Activations used in this program are common Pre-habiliation "pre-hab" exercises to help prepare the body for the required loads of endurance training.
WARM UP: Complete 6, 3,1 reps of the same movements you will be completing as part your main session. Take your time and build the weight slowly so you are ready for the main session.
MAIN SESSION: Prep Phase (8 Repetitions - Anatomical Adaptation), ST Phase (6 Repetitions) and Maximal ST (4 Repetitions). The main sessions will use "Reps in Reserve" as the intensity prescription. Reps in Reserve" = how many more reps could you do before technical failure.
Andy first started triathlon over 12 years ago, joining the University Triathlon Squad whilst completing his Bachelor of Sport Science at Bangor University. Since then, he has gone on to podium his country at AG World Championships in Australia, Townsville, compete at IRONMAN World Championships in Hawaii Kona and podium at multiple IM and IM70.3 races.
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