Triathlete Specific Periodized Strength Plan for IT Band and Glute Medius Weakness

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 02:54

CertsOverview: Users of this plan will have had some previous strength training experience at least moderate levels of strength training. The athlete can expect to make gains in both strength and power while utilizing this program. There is a mix of rehabilitative exercises, strength programming, and mobility program that runs 6 days through-out the week.
The athletes will be performing self-maintenance mobility exercise to help prevent and manage injuries.

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Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:20:00
The Warm-up (Injury Prevention)

Complete these exercises before and/or after your run/bike workout for the day.

Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.

Sample Day 2
0:30:00
Full Body 1 (week 1)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 2
0:20:00
Lower Mobility

Lacrosse ball tack and floss: 3 mins around knee cap each leg 3 mins hamstrings each leg Plantar fascia (golf or lacrosse ball) 2 mins each foot smashing from heel to base of toes roll out all that crepitus Super Quad (Couch Stretch) 3 mins each leg squeeze butt and press hips forward 2 mins each leg of choice post what you do

Sample Day 3
0:20:00
The Warm-up (Injury Prevention)

Complete these exercises before and/or after your run/bike workout for the day.

Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.

Sample Day 4
0:30:00
Full Body 2 (week 1)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 6
0:30:00
Mobility Day: Smash the Hips/Anterior Capsule

https://www.youtube.com/watch?v=I9CxGNsSS5M

Sample Day 8
0:20:00
The Warm-up (Injury Prevention)

Complete these exercises before and/or after your run/bike workout for the day.

Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.