Strength Training for Endurance Athletes (Tue, Thu, Sat), 8 Weeks

Average Weekly Training Hours 02:30
Training Load By Week
Average Weekly Training Hours 02:30
Training Load By Week

training plan guide

The goal of this 8 week strength training plan is to supplement your triathlon or other endurance sport training program by increasing your strength and reducing likelihood of injury.

Hand-crafted by USA Triathlon-certified coach and elite triathlete David Glover, MS, CSCS, this plan encapsulates his passion for fitness, his personal experience as an endurance athlete (100+ triathlon finishes including 28 Ironman races) and his education as an exercise physiologist.

The plan provides 3 structured strength workouts per week (Tuesday, Thursday, Saturday) consisting of 2 full body workouts and 1 core workout for a total of 2.5 hours per week.

Purchase of this plan includes our comprehensive 40+ page Training Guide plus email access to David Glover at any time for questions that you may have about this plan.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

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Sample Day 2
1:00:00
Whole Body Strength

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up 5-10 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set (hold each plank. Save time by "super setting" exercises - do one set of 2 exercises then repeat in the same order for the second set. Rest about 1 minute between sets.

Sample Day 4
0:30:00
Core Routine

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up with 5-10 min light aerobic exercise. Perform 2 sets of each exercise with 12-20 repetitions per set. Save time by super setting the exercises together for a set then repeating same exercises again for the second set.

Sample Day 6
1:00:00
Whole Body Strength

To view Exercises and for descriptions, click on "View Exercises" tab above. You can also find video demonstrations at: http://enduranceworks.net/resources/strength-exercises/.

Warm up 5 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set. Save time by "super setting" exercises - doing one set of 2-3 exercises then repeating in the same order for the second set. Rest about 1 minute between sets.

Sample Day 9
1:00:00
Whole Body Strength

Warm up 5-10 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set (hold each plank. Save time by "super setting" exercises - do one set of 2 exercises then repeat in the same order for the second set. Rest about 1 minute between sets.

Sample Day 11
0:30:00
Core Routine

Warm up with 5-10 min light aerobic exercise. Perform 2 sets of each exercise with 12-20 repetitions per set. Save time by super setting the exercises together for a set then repeating same exercises again for the second set.

Sample Day 13
1:00:00
Whole Body Strength

Warm up 5 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set. Save time by "super setting" exercises - doing one set of 2-3 exercises then repeating in the same order for the second set. Rest about 1 minute between sets.

Sample Day 16
1:00:00
Whole Body Strength

Warm up 5-10 min easy aerobic exercise. Perform 2x sets each exercise with 8-12 repetitions per set (hold each plank. Save time by "super setting" exercises - do one set of 2 exercises then repeat in the same order for the second set. Rest about 1 minute between sets.

David Glover, MSE, MS, CSCS
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ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.