Characteristics of the Plan:

1.Frequency of Strength Training: Strength workouts are scheduled twice a week to allow for adequate muscle recovery and to prevent overtraining.

2.Muscle Division: The plan is based on muscle division, which takes into account the work of the main muscle groups involved in running, such as the muscles of the legs, body and back. It also takes into account the muscle groups involved in triathlon.

3.Loads: are adjusted accordingly to the fitness level and experience of the athlete. Progression involves gradually increasing weights and/or exercise intensity. Maintaining the movement pattern of the discipline runs. The 2/3rd part of the program allows further progression of the sports result and building strength based on local strength endurance.

4.Variety of Exercises: The plan includes a variety of exercises such as squat, deadlift, barbell press, kettlebell exercises, leg raises and plyometric exercises. In this way, the athlete develops both strength and muscle coordination and muscle power. Required for running. Exercises are not aimed at increasing muscular hypertrophy, but at the strength progression of the musculoskeletal apparatus and the power needed for running

5. In the second part of the strength program at the intermediate level, multi-joint exercises are included, the cycle is directed at improving the strength of the musculoskeletal in special movements for running, at the same time in each successive stage of the plan is constructed for learn the correct technique of global strength exercises. As a result, further strength and power progression is possible in the next part (3/3)

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