Characteristics of the Plan:
1. Frequency of strength training: Strength workouts are scheduled twice a week to allow for adequate muscle recovery and prevent overtraining.
2. Muscle Division: The plan is based on muscle division and takes into account the main muscle groups involved in running, such as those in the legs, torso, and back. It also considers the muscle groups involved in triathlons.
3. Loads are adjusted according to the athlete's fitness level and experience. Progression involves gradually increasing weights and/or exercise intensity. It maintains the movement pattern of the running discipline. The second part of the program allows for further progression of sports results and building strength based on local strength endurance.
4. Variety of Exercises: The plan includes exercises such as squats, deadlifts, barbell presses, kettlebell exercises, leg raises, and plyometrics. This way, athletes develop strength, muscle coordination, and muscle power. This is required for running. The exercises are not aimed at increasing muscular hypertrophy, but rather at strengthening the musculoskeletal apparatus and developing the power needed for running.
5. The second part of the intermediate-level strength program includes multi-joint exercises. This cycle improves the strength of the musculoskeletal system in special running movements. At the same time, each successive stage of the plan is designed to teach the correct technique for global strength exercises. As a result, further strength and power progression is possible in the next stage.
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Alexy Otlowski is an experienced triathlon coach, licensed by the Polish Triathlon Federation - PZTri. He is a bodybuilding instructor from the Physical Warsaw Academy with a master degree in the field of Sport and Physical Education. Alexy is a second-class degree swimming coach and has a sporty background coming from swimming. His triathlon team is called Trimesters on the second hand he is currently working with one of the leading professional triathlon clubs in Poland in the Elite category.