Welcome to your triathlon strength training plan. Over the next 16 weeks, we’ll be building a strong, durable body for swim, bike, and run.

Here’s what to expect:

We’ll start with Stabilization — improving balance, core control, and injury prevention.

Then move into Strength Endurance — building muscles that hold form when you’re tired.

Next, Max Strength — lifting heavier to improve overall force production.

And finally, Power — turning strength into efficient, explosive movement.

You’ll train three times per week, each session a little different so it stays fresh. Every phase builds on the last, keeping you progressing safely and effectively.

Remember: the goal isn’t to become a bodybuilder — it’s to become a stronger, more resilient triathlete. That means better posture in the water, more power on the bike, and a more efficient run stride.

Stick with it, trust the process, and you’ll carry this strength with you into race season.