Format: 3 sessions/week (A, B, C) • 30 minutes or less
Equipment: Barbells, trap bar, dumbbells, kettlebells, mini-bands, monster bands, landmine, med balls, single-pulley cable, benches, plyo boxes
Focus: Build foundational strength, unilateral stability, power, and durability for triathlon.

WEEKS 1–2 | TECHNIQUE & MOVEMENT QUALITY
Goal: Learn patterns under load, build basic strength, activate posterior chain and core.
Primary Lifts: Trap bar deadlift (light), goblet squat, DB bench press, DB row.
Secondary: Reverse lunge, landmine row, glute bridge, side plank, dead bug.
Triathlon Benefits:
Builds foundational hip/knee strength for cycling power.
Improves posture needed for aero position.
Enhances trunk stability for swim alignment.
Prepares joints/tendons for progressive loading.
Intensity: RPE 6
Notes: Light-to-moderate loads, controlled tempo, perfect form first.

WEEKS 3–4 | CONTROL, RANGE & UNILATERAL STRENGTH
Goal: Increase load slightly, improve control through greater range, emphasize single-leg work.
Primary Lifts: Front squat (light), split squat, trap bar deadlift, DB bench (heavier).
Secondary: Step-up, glute bridge w/ pause, landmine row, core anti-rotation (simple hold).
Triathlon Benefits:
Single-leg strength = improved run stride & reduced asymmetry.
Core stability improves breathing efficiency & swim rotation.
Increased control of glute/hip stabilizers reduces knee valgus under fatigue.
Intensity: RPE 6–7
Notes: Add slight load or range; tempo becomes more important.

WEEKS 5–6 | POWER & FORCE PRODUCTION
Goal: Move weights with intent; develop athletic power without adding complexity.
Primary Lifts: Trap bar deadlift (speed focus), landmine squat-to-press (simple power), DB bench (dynamic).
Secondary: Step-up to knee drive, RDL, landmine row (controlled power), core plank variations.
Triathlon Benefits:
Increased leg stiffness improves running economy.
Power development increases acceleration: starts, hills, surges.
Faster neuromuscular recruitment improves swim turnover.
Builds resilience for back-half running.
Intensity: RPE 7–8
Notes: Fast concentric, controlled lowering, keep technique tight.

WEEKS 7–8 | DURABILITY & CORE UNDER FATIGUE
Goal: Build muscular endurance, postural control, and stability under sustained tension.
Primary Lifts: KB RDL (slow tempo), RFESS hold, squat holds, DB bench tempo.
Secondary: Cable row tempo, anti-rotation hold, stir-the-pot, landmine squat-to-press (controlled).

Triathlon Benefits:
Late-race posture and run mechanics stay intact longer.
Shoulder/scapular endurance improves long swim stability.
Core stability reduces “collapse” on the bike and run.
Time-under-tension creates durable strength without heavy loads.
Intensity: RPE 7–8
Notes: Expect muscular burn; maintain breathing rhythm.

FULL-GYM TRIATHLETE BENEFITS
Stronger glutes → better run propulsion & reduced injury risk
Posterior chain strength → improved bike power & posture
Shoulder/scapular control → better swim mechanics & endurance
Core stability → better energy transfer & less form breakdown
Unilateral strength → symmetry, economy, smoother strides
Power development → faster transitions, accelerations, and surges
Durability under fatigue → better back-half performance in races

*As with any exercise plan, please consult your physician before starting. Coach Jeff Boyer is not liable for any injuries that occur without his direct supervision in person or online via live remote video sessions.