Format: 2-3 sessions/week (A, B, C) • 30 minutes or less
Equipment: Bodyweight, mini-band, light band, 1 DB/KB optional
Focus: Build foundational strength, stability, movement quality, and durability for triathlon.

Weeks 1–2: Movement Mastery
Goal: Learn patterns, build control, activate key tri muscles (glutes, trunk, posterior chain).
Emphasis: Bodyweight squats, reverse lunges, glute bridge variations, rows, push-ups, bird dogs, side planks.
Pace: Slow tempo, perfect form, low fatigue.

Weeks 3–4: Control & Unilateral Strength
Goal: Increase challenge with tempo, range, and single-leg bias.
Emphasis: Split squats, deeper squats, harder push-up variations, band rows with pauses, side plank progressions.
Pace: Moderate effort, more stability demand, still controlled.

Weeks 5–6: Power & Integration
Goal: Turn strength into usable athletic power while keeping movements simple.
Emphasis: Squat-to-calf-pop, faster concentric push-ups, step-ups, band rows with intention, hip drive.
Pace: High-quality reps, explosive intent, but always under control.

Weeks 7–8: Durability & Core Under Fatigue
Goal: Build fatigue resistance for late-race running form and long swims.
Emphasis: Squat holds, lunge holds, push-up holds, anti-rotation holds, slow core work.
Pace: Time-under-tension, controlled breathing, strong posture.

BENEFITS TO TRIATHLETES
Improved running economy (evidence supports 4–8% gain with strength work)
Better cycling posture and power transfer
Stronger, more efficient swim stroke
Reduced injury risk (up to 50% with consistent strength training)
Increased durability and late-race performance
Better movement patterns and single-leg stability
More resilient core to support all three disciplines

*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.