Injury Prevention Strength / Base Season Triathlon


Heather Casey, CSCS, USAT L2 Coach

All plans by this Coach


4 Weeks

Typical Week

2 Swim, 5 Strength, 2 Other, 2 Bike, 3 Run, 2 X-Train

Longest Workout

0:50 hrs swim
1:15 hrs bike
1:30 hrs run

Plan Specs

triathlon strength

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Transition season plan emphasizing more core and strength than enduance volume.
Exercises focus on injury prevention by utilizing many stabilizer muscles and single leg exercises.
Core work balances work of anterior and posterior musle groups.
Quality Swim, Bike and Run over Quantity during this plan.
Watch and listen to Coach Casey's summary of the plan here:

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Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:21
Training Load By Week
Average Weekly Training Hours: 10:21
Average Weekly Breakdown

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

Back to Plan Details

Sample Day 1

1650yd catch drill plus mini band leg drag

100 pull no paddles w/ buoy
5 X 50 yard catch drill: you can use fins as mentioned in the video to help you focus on the drill without losing momentum in the water.
20 sec rest between each 50
5 X 50 swim no equipment - focus on using technique from catch drill without so much exaggeration. 20 sec rest
10 X 25 leg drag using mini band twisted to a figure 8 around your ankles.
200 swim
200 pull w/ buoy no paddles
200 swim moderate effort putting the drill to action.
8 X 25 yd kick with board

Sample Day 1

Swim specific strength 3 sets (bands)

- 3 X 15 scapular retraction (band pull apart)

- 3 x 15 face pull

- 3 x 15 tricep pull aparts

- 3 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.

- 3 x 20 Swim cord presses

Sample Day 1

'The Crowie' Core Routine (need stability ball)

Need a stability ball (med size) All exercises are demonstrated in this 2 min video ___________________________________________ 2 X 12 reps (single leg moves do 12 per leg) __________________________________________ - Stability ball push up > pike > pull in (do each of 3 moves in sequence. 3 moves X 4 = 12) - Single leg lift keeping hips stable (start position on back with feet on ball) - Hands to feet pass with ball - Knee drive to chest from forearms on ball - Straight leg hip lift with heels on ball - Hamstring pull in - Forearm plank spiderman (drive knee to elbow and alternate) * on mat, not ball - Explosive push up - Box Jump (use 12 or 18 inch box. Jump from deep squat/ land cushioned and soft - quiet land) *Can modify and do controlled step ups without jumping for non-impact option.

Sample Day 2

At home leg strength work

Do one set of mini band as warm up:
- 15 lateral walks each direction
- 15 front kicks
- 15 rear kicks
- 15 cross body kicks
Main set 5 exercises, 12-15 reps 2 sets:
- squats holding one 15-20 lb dumb bell with both hands at chest height
- hamstring pull in with stability ball
- lateral step up to chair or box holding 15lb in opposite hand. Engage core tightly!
- walking lunges holding 10-15 lbs in each hand
- spider man plank (12 reps knee to outside elbow)
- single leg deadlift holding 15lb in opposite hand tipping forward in airplane motion with leg extended to the back. Low back flat like a table top.

Sample Day 2

30-45 min easy zone 2 spin with drills

Keep it in Zone 2 today. Spin easy with cadence 90 for the first 10 minutes.
1 min Single leg drills / 4 reps each leg
5 min easy spin with top of the pedal drill. Focus smooth full circle pedal stroke with a primary focus on the scraping from your heel then completing the power stroke with the top of the stroke keeping power!
repeat both drills once
spin easy to the end pulling all the technique together.

Sample Day 3

Shoulder Prehab Injury Prevention

Thera Band: 30 90 degree rotations back to front (maintain good shoulder stability) 30 90 degres rotations front to back (maintain good shoulder stability) 30 Arm Catch (arm above head in swim position, very small pulls of thera band to the front) 30 Arm Catch (arm above head in swim position, very small pulls of thera band to the back) 20 Infraspinatus Raises - form a small loop. hands inside loop. keep pushing outward and slowly raise arms over head then back down to top of thighs.) 20 Scapula Push up - from push up start position. keep arms straight. let shoulders sink then push back up beyond plank to rounded back. 20 Lower Trap squeezes - lie on bench face down with arms out and bent 90 degrees. Point finger tips down. squeeze shoulder blades by pushing elbows towards back

Sample Day 3

1800 yds alternating 150s

150 yds each X 4 sets: Pull with buoy NO paddles (Hard effort) Pull with Buoy AND paddles (EZ) Swim (EZ 50, Hard 50, EZ 50)

Injury Prevention Strength / Base Season Triathlon

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