Off-Season Training Plan -12 week

Average Weekly Training Hours 08:06
Training Load By Week
Average Weekly Training Hours 08:06
Training Load By Week

This 12-week off season plan is designed for the off-season athlete that wants to improve their skills, strength and technique along with keeping a base level of conditioning. The plan will allow the athlete to go into the next season feeling fresh and mentally prepared for their specific triathlon plan. The plan prescribes 2 swims, 2 bikes, 3 runs, 2 strength days, 1 rest day and 1 non-structured day per week. The weekly volume ranges from 7 to 9 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. Friday is the rest day as this plan is written and the 4th, 8th and 12th week are adaption/drop back weeks. There is benchmark testing for swim, bike and run to track progress.

Sample Day 1
0:30:00
Run with Hill Sprints

Steady run and add 2x8 sec hill sprint at end of run.
Hill Sprints: run up 8 seconds then turn around, jog down and repeat. Start the sprint in the hill not at the base.

Sample Day 2
1:00:00
Swim: Technique Based Swim Workout

300 warm up
Use attached drill options (see paperclip on right hand side)
Drills are best done in 25 or 50 yard sections to keep the technique fresh and correct, stroke counts can be done in longer distances- 100 to 200 yards but count each 25 and try to focus a decrease in the count each 25

Technique Workout Example (after warm up):
4x50 6 kicks, 3 pulls drill (20) with fins
1x100 stroke count, try to keep count down
4x50 fingertip drill (20) From finish of stroke to catch phase, run your fingertips along the surface of the water for a high elbow
1x100 stroke count, try to keep you count low
4x50 catch up drill (20) do not start your next stroke until your last stroke has finished and it starting the catch phase
1x100 stroke count, try to keep the count low

Conditioning Workout Example (follows above):
Complete below set 3 times
200 at 70% 10 sec rest
4x25 on the 40

Sample Day 2
1:00:00
Bike: Trainer Workout #3 Skills

Steady aerobic spin, slightly out of comfortable breathing. Include 8x30 second one legged drill with 30 seconds between each drill. Keep leg not using out of the way (maybe on a chair).

Sample Day 3
0:40:00
Run: Steady Run

Steady aerobic run. Use good form.

Use attached run drills every Wednesday through the entire program. (see paperclip in right hand corner) Directions are included with the drills for timing and distance.

Sample Day 3
0:45:00
Strength

The idea of this strength program is to hit many of the smaller supportive muscles that are used in triathlon to support our forward motion movements.

Begin with 1 set of 12 of each of the primary muscles. In some primary muscles there are several options or a progression of options. There is no requirement to do all the exercises each training period for each primary muscle. Pick and choose what fits your equipment and space.

Move towards 2 sets after week 2 and then 3 sets into week 4. Either rest 45 seconds between sets or alternate two exercises.

Form is key over speed and weight in this program!

Sample Day 4
0:30:00
Run with Hill Sprints

Steady run and add 3x8 sec hill sprint at end of run.
Hill Sprints: run up 8 seconds then turn around, jog down and repeat. Start the sprint in the hill not at the base.

Sample Day 4
1:00:00
Swim: Technique Based Swim Workout #2

300 warm up
Use attached drill options (see paperclip on right hand side)
Drills are best done in 25 or 50 yard sections to keep the technique fresh and correct, stroke counts can be done in longer distances- 100 to 200 yards but count each 25 and try to focus a decrease in the count each 25

Technique Workout Example (after warm up):
8x25 4/6/8 kicks
8x50 Swim Golf
100 stroke count
8x25 4/6/8 kicks with 3 strokes
8x50 Swim Golf
100 stroke count


Conditioning Workout Example (follows above):
Ladder: 50, 100, 150, 200, 150, 100, 50 (10 seconds rest between each distance) Focus on distance per stroke on anyting with a 50 in it and swim negative split on the 100 and 200 (try to build speed within the 100 and 200 so last half is faster then the first half).