Coach Boris Youth Off-Season Conditioning Plan-12 weeks

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

This 12 week triathlon conditioning plan is developed for youth triathletes. This off season or preseason training plan is designed specifically for the youth triathlete who wants to improve their overall fitness during the off season. This plan is designed to improve your basic conditioning and agility prior to focusing on triathlon specific training. This is a detailed 12 week plan with flexibility built into it for athletes that are on swim teams, cross country teams or participating in any other sport during the triathlon off season. You should be able to train 5 days per week including your specific team workouts in order to start this plan. Athletes between the ages of 7-10 may do half of the duration prescribed in these workouts because the race distances for this particular age group are shorter. These workouts will follow a periodization approach to your training. At the end of this plan you will be in better physical condition to start your triathlon specific training for the upcoming season. Basic qualifications: In good health with no health problems, or cleared by a licensed physician Able to swim 100 meters without stopping Comfortable riding any type of bicycle 3 miles Able to run 1 mile without stopping

Sample Day 1
0:30:00
Youth 30 minute Run for Endurance

Warm up, do running form drills (run in place, High kick backs, rapid bounces and leg swings), run 30 minutes continuously at moderate pace about 70 percent effort. Cool down after run with active stretching.

Sample Day 3
0:30:00
Youth 30 minute Bike session for 11-14

Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 5 minute warm up, easy pedaling then pedal for 20 minutes then 5 minute cool down. Practice until you feel comfortable riding for 30 minutes before increasing your riding time. This is an easy ride focusing on good pedaling technique.

Sample Day 4
0:30:00
Youth Resistance Training 1

Warm up 10-15 minutes with light jog and stretching. 3 sets of 10 push ups, 3 sets of 3-5 pull ups; have an adult assist you on the pull ups by holding your legs as you pull your body in an upward motion. 3 sets of 15 wall squats, sit against the wall with your back flat against a small stability ball along the wall, like sitting in a chair; then push up with your legs using your quads to stand erect with your back on the wall. Lower your body back down with your legs to the start position and repeat the motion.

Cool down with an easy 400 meter jog and stretces.

Sample Day 6
1:15:00
Youth Basic Condtioning Run Training

Warm up 10 minutes with arm, shoulder and hip rotations, then conduct a light 800 meter jog. Conduct easy stretching. This workout consists of shuttle runs, skips, and cross- overs.

Focus on basic conditioning and proper form. We are working on more of your lateral muscles then main muscles like quads, hamstrings and calves. Use the orange cones to mark the course for the shuttle run and distances for the skips and cross-overs. Shuttle course should be no longer than 20 meters and cones should be spaces at least 10 feet apart.

Sample Day 7
0:45:00
Youth Continuous Swim2

Make sure there is a lifeguard or adult there to supervise the workout.

Warm up for 10 minutes on pool deck, do warm ups and stretches. Swim 200 meters, rest 30 seconds, then swim 4x100 meters with 30 second rest between sets. Swim a 500 meter continuous swim. Focus on proper technique, keep body streamlined. Pull arms through the strokes and smooth easy kicks.

Do a 200 meter cool down.

Sample Day 8
0:40:00
Youth Bike Outdoor Session

WU 10-15 minutes, easy spinning in an easy gear, stay on small chain ring. Ride for 20 minutes at 85-90 RPMs, work on shifting gears and drinking from your water bottle with one hand. Focus on your surrondings as you ride, stay alert. 5-10 minute cool down (CD).

Sample Day 10
0:40:00
Youth Resistance Training 1

Warm up 10-15 minutes with light jog and stretching. 3 sets of 10 push ups, 3 sets of 3-5 pull ups; have an adult assist you on the pull ups by holding your legs as you pull your body in an upward motion. 3 sets of 15 wall squats, sit against the wall with your back flat against a small stability ball along the wall, like sitting in a chair; then push up with your legs using your quads to stand erect with your back on the wall. Lower your body back down with your legs to the start position and repeat the motion.

Cool down with an easy 400 meter jog and stretces.