Off-Season Maintence & Strength

Author

Louie Frank Cicchino

All plans by this Coach

Length

4 Weeks

Typical Week

4 Strength, 3 Run, 2 Swim, 1 Bike, 1 Day Off

Longest Workout

0:30 hrs swim
1:00 hrs bike
0:55 hrs run

Plan Specs

triathlon xterra intermediate advanced weightloss strength base period

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Summary

This workout plan will help with strength for all 3 disciplines while maintaining the fitness you worked hard to gain over the past year. We suggest if you are not familiar with the movements to consult and work with a personal trainer to learn the mechanics of the lifts.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:20
Training Load By Week
Average Weekly Training Hours: 06:20
Average Weekly Breakdown

Louie Frank Cicchino

Accelero Endurance

AcceleroEndurance is a coaching company designed to inspire and challenge athletes at all levels through scientific based training methods. We welcome all athletes, of all abilities, from all walks of life, and strive to create a community of support in a fun and welcoming environment. Whether you’ve never done a tri before, or you’re a regular on the podium, we can develop training plans to fit your goals and lifestyle.

Back to Plan Details

Sample Day 1

0:45:00
Squats & Legs

After running, start by doing some dynamic stretches. Quad pulls/runners lunge/knee hugs/hip openers

WU exercises to engage the glutes
1 set of 10 reps of each 
1. Fire Hydrants
2. Hip Bridges
3. Clam shells

Goblet squats or back squats depending on your comfort level. Dumbbells or kettlebells can be used for the goblet squat, don't let the chest fall and push your hips back as far as you can. Weight should be light this first week and then progress over the coming weeks.
2-3 sets of 10 reps 

Circuit 1 (2-3 sets w/ 1:00 rest between sets)
1. :45 Jump ropes, start with double leg. If you don't have a rope mimic like you have one for :45
2. Forward and step back lunges w/wo weight. Pivot on the same leg and step forward to lunge then step back to finish the rep. 10 reps then repeat on the opposite leg.

3. Birddogs in a pushup position or on all fours. Extend contralateral (opposite) limbs and hold for 2 seconds to find your balance. Keep hips and shoulders from rotating by engaging your core. Perform for :45 seconds.

Circuit 2 (2-3 sets w/ 1:00 rest between sets)
1. Steps ups onto a box w/wo weights. Your knee should not be higher than your hip at the bottom portion of the step up. Keep your weight back over the middle of your foot and push up from your arch. Your knee should not push over your toes but stay over your ankle. 10 reps on each side
2. Lateral towel sliders without a weight. Sliding leg should stay straight and planted leg will be the primary mover. Push the hips back and not the knee over the toes. Pull the sliding leg back in with the other leg. 10 reps per side
3. Plank hold with lateral toe taps. Keep your foot straight up and down and don't let your toes point out. This helps to engage your glutes. perform for :45

Stretch your quads, glutes, adductors and calves.

Sample Day 1

0:15:00

10 min build from easy pace to moderate pace

5 min steady effort at moderate pace

Sample Day 2

0:30:00

WarmUp 300 swim (alternate 50's between freestyle and backstroke)

MainSet 2x 
75 kickset no fins building speed (25 easy, 25 moderate, 25 fast)
2x 150 swim set focus on good kick and core engagement

CD 100 swim

Sample Day 2

0:45:00
Upper Body Vertical & Core

Warm up with the swim and move into the weight workout shortly after.

Circuit 1 (2-3 sets with 1 min rest between sets)
1. Pull ups, with good control on the lowering phase. If you can't do pull ups these can be assisted with a band/machine or you can jump up to a pull up and slowly lower yourself down. 10 reps
2. Overhead press with dumbells, keep your core stable and do not arch your back. Press straight over your head and lower back so your thumbs are to the side of your shoulder. 10 reps
3. Side plank holds :45 keep your hips stacked ontop of eachother and keep your hips as high as you can. Squeeze your ribs to your waist to engage obliques.

Circuit 2 (2-3 sets with 1 min rest between sets)
1. Tricep dips with control lowering down, and squeeze your shoulder blades on the way down. Don't let your elbows bend beyond 90 and keep your head up. You can use an assisted machine /band or do on a bench instead of the dip bars. 10 reps
2. Overhead band rips. With the band over your hand pull the band down to your chest and rip it apart. Squeeze your shoulder blades together and keep your shoulders down. 10 reps
3. Plank body saws, you can put your feet on towels to make them slide further or push on your toes back and forth. The movement should come from your ribcage or serratus muscles.

Circuit 3 (2-3 sets with 1 min rest between sets)
1. Russian twists, this movement should be slow and controlled. If using a weight set the weight down and lift back up on each side. Move from side to side in a controlled manner. 20 reps per side
2. Rollouts with a towel or wheel from your knees. Keep your head and spine in neutral position and reach out as far as you can while holding a tight core. 10 reps
3. Finish w/ V Sit holds for :30-:45

Stretch your shoulders by doing chest stretch in a door way. Hold your hands on a counter and lower your head down between your shoulders with your butt back. Reach over head towel stretches.

Sample Day 3

1:00:00
Easy Bike

On a trainer or outside.

Warm Up for 15 minutes starting from an easy effort and into a moderate effort.
5 min of spin up efforts :30 on and :30 off

15 min steady spin at an easy effort focusing on your cadence and keeping it between 90-110 rpms
5 min of recovery and repeat above interval

5 min Cool Down

Sample Day 4

0:45:00
Deadlifts & Legs

After running, start by doing some dynamic stretches. Quad pulls/runners lunge/knee hugs/hip openers

WU exercises to engage the glutes
1 set of 10 reps of each
1. Fire Hydrants
2. Hip Bridges
3. Clam shells

Bent leg deadlifts with weight. Make sure you do this with good form to prevent injury. Core is engage and back will always stay flat. Stand tall and hinge forward like you were closing a cardoor with your butt. At the bottom of the movement you should feel a stretch in your hamstrings. Pull yourself back upright with your hamstrings and glutes, keeping your back flat. This can be performed with a dumbell for beginners or more advanced can do barbells. Again keep the weights light for the first week.
2-3 sets of 10 reps 1:00 rest in between

Circuit 1 (2-3 sets w/ 1:00 rest between sets)
1. Single leg RDL (Romanian Dead Lift). Standing and balancing on one leg with a slight bend in the knee (use a wall if you need to). Keep a slight bend in the knee and hinge forward from the hip and looking in front of you, keep your back flat. Come back to a standing position and repeat for 10 reps on each side.
2. Lateral banded walks, you can use a TheraBand or perform X-Walks with a resistance band. Keep resistance on the band through the movement and your toes are pointing forward not out. 10 steps to one side and 10 steps back
3. Supermans while laying face down. Lift contralateral (opposite) limbs in the air and hold for 2 seconds then switch. Perform 10 on each side

Circuit 2 (2-3 sets w/ 1:00 rest between sets)
1. Laying down hamstring curls with a towel or ball. Lift your hips up and keep them up through the movement. With your heels down and your toes pulled up to your nose, curl the ball or towel in with both legs. 10 reps
2. Stir the pots (plank hold on a FIT ball) move the ball in small circles 5 counterclockwise and 5 clockwise.
3. Flutter kicks on back :30

Sample Day 4

0:15:00

10 min build from easy pace to moderate pace

5 min steady effort at moderate pace

Off-Season Maintence & Strength

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