This plan draws on Steve’s 27+ years experience of coaching and racing all triathlon distances. Steve works on a daily basis with all levels of athlete from complete beginners to talented elite, youth, junior, and student athletes. He has coached national youth, junior, student, elite and age group medal winners.
This plan is designed as an 'in-season' training schedule with the dedicated youth (13 - 16 years old) triathlete in mind. It includes 9-15 hours of training per week, generally consisting of 3-5 swim sessions per week, 2-3 bike sessions and 3-4 runs as well as strength and conditioning sessions appropriate for young triathletes. It is periodised into 4 x 4 week training blocks, with the 4th week being a lower volume 'recovery' week.
It is expected that the athletes have a background in competitive swimming and swim training and are moving into multisports.
As an added bonus, purchase of this program can include email access to Steve for any questions that you may have about this plan or your training. Subscribe here for ongoing support:
The programmes work best run as a circuit. The minimum should be one complete repetition through the circuit, building to 2-3 times through as condition and time allow. Phase 1 1.Swiss Ball Hip extension Shoulders on ball 30-60 secs – 10 secs on 5 secs off 2. Swiss Ball Hip extension feet on ball 30-60 secs – 10 secs on 5 secs off 3. Squat and shoulder flexion - dumbells 30-60 secs 4. Swiss Ball back extension 30-60 secs 5. Side lying glute leg raises 30-60 secs 6. One leg ¼ squat 30-60 secs 7. Arch walks and calf raise 30-60 secs 8. Side Planks, on knees 30-60 secs 9. Front Planks, on knees 30-60 secs
40 min E1, with 4-6 'strides'
900 as SA / BK / K
8 x 50 as 25 D / 25 build on 60
4 x 25 build 1-4 on 30s
75 fast on 80s / 25 easy
50 fast on 60 / 50 easy on 50
100 fast on 1.30
repeat x 3 (1500m)
6 x 300 pull (buoy and band) on 3 mins - breathe on 5
The programmes work best run as a circuit. The minimum should be one complete repetition through the circuit, building to 2-3 times through as condition and time allow. Session B is designed to fit into or onto the end of a swim session Phase 1 1.Tubing external rotation 15 repetitions 2. Tubing internal rotation 15 repetitions 3. Tubing standing Row 15 repetitions 4. Tubing standing press 15 repetitions 5. Tubing tricep extension 15 repetitions
12 x 50 alt fc / form
200 as 25 scull / 25 fc
4 x 100 build + 20s
18 x 100 on 1.30 (or + 5-10s)
(12.5 fast every 3rd 100)
16 x 25 on 35 6 stks max
600 pull (bouy) breath on 5stks
6 x 100 100d
75d / 25 s x2
50d / 50s