Goal: Build foundational multi-planar strength, improve joint stability/mobility, correct muscular imbalances from repetitive linear triathlon movement, and strengthen core pillars during the off-season.
Structure: 2 Days per week (e.g., Tuesday & Friday). Each session takes 45–55 minutes.
Equipment: Dumbbells, Kettlebells, Bands, and Mat.
4-Week Progression Framework
Week 1 (Base & Form): Focus on smooth movement patterns and establishing baseline weights (RPE 6/10).
Week 2 (Volume Expansion): Add reps or slight time under tension; focus on posture (RPE 7/10).
Week 3 (Intensity Peak): Increase resistance/weight slightly while maintaining strict form (RPE 8/10).
Week 4 (Deload & Polish): Reduce volume by 30% to promote adaptation and fresh legs/shoulders (RPE 5-6/10).
And then
Phase 2 High-Level OverviewGoal: Transition from dumbbell stability into barbell compound strength work to boost top-end force production and resilience across all three disciplines without causing excess fatigue.
Frequency & Capping: 2 Days per week (e.g., Tuesday & Friday), strictly capped at 50 minutes per workout.
Equipment Required: Olympic Barbell, Squat Rack, Weight Plates, Bands, Ab Wheel / Barbell, Dumbbells/Kettlebells, Mat.
Phase 2 Progression Framework
Week 5 (Barbell Introduction): Focus on bar path, bar position (high-bar squat/RDLs), and conservative loading (RPE 6.5/10)
Week 6 (Volume Expansion): Increase load slightly while maintaining precise core brace and multi-joint control (RPE 7.5/10).
Week 7 (Peak Strength): Heavy compound sets drop into 5–6 rep ranges to maximize strength capacity without unnecessary hypertrophy (RPE 8.5/10)
Week 8 (Deload): 30–40% reduction in barbell loads to shed accumulated central nervous system (CNS) fatigue before entering pre-season sport-specific volume (RPE 5.5/10)
Our mission is to inspire, guide, and support athletes on their journey to physical and mental resilience, promoting a mindset that transcends limits and helps set them up for success in athletic pursuits and everyday lives.
We offer individualized training to coach adult athletes of all abilities/ages in running and triathlon, both short and long course. Additionally, with our mental performance offering, athletes are equipped with the tools and strategies needed to elevate their performance.