v3.1 - 12-Week BASE BUILDER, Low Volume: Structured XTERRA Training - Reusable

Average Weekly Training Hours 08:59
Training Load By Week
Average Weekly Training Hours 08:59
Training Load By Week

S6

12-Week (Low Volume) Base Builder XTERRA & Strength Progression - v3.1


Written by Cody Waite, Endurance Coach, Professional Endurance Athlete & co-owner of Sessions:6 Sport Performance

NEW for 2019 is our latest 12-week Base Builder Training Plan for Low Volume off-road triathletes. Complete with structured swim, bike & run sessions & ALL NEW Strength Progression Program.

Our 12-Week XTERRA Base Builder Plans are designed for intermediate to advanced triathletes with training experience, and reasonable technique & fitness to begin with. The volume of the individual workouts can be adjusted down to fit individual needs/ability level.

You're looking at THREE MONTHS of progressive training to build your complete fitness base through the off-season. Our Low Volume program revolves around the following:

  • 2x Structured Swim Sessions per week

  • 1x each Structured Cycling & Run Sessions per week

  • 1x each Endurance Ride & Run per week

  • 1x Progressive Strength Training Sessions per week

  • 4-14 Hours of Training per Week (can increase as desired)

  • Recovery/Testing weeks built into the Program

  • Metrics Used: Power, HR, and/or RPE

Click Links Below to Learn More:

Our progressive strength training program is designed specifically for endurance athletes to be utilized throughout the off-season base training build. Click Links Below to Learn More:

OTHER BASE BUILDER OPTIONS:

We have both LOW & HIGH volume XTERRA Base Builder Plans available. Search v3.1 Base Builder in the Training Peaks Plan Store or Contact Us! (email below)

RACE PREP:

Upon completion of this Base Builder program you're ready for one of our Race Prep training plans to dial in your event specific fitness. Check out our Race Prep Plans HERE

RE-USABLE:

You can easily reuse any of our plans year after year or anytime in the future!

QUESTIONS?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Sample Day 1
0:50:00
WEEK 1: Adaptation

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 5
0:50:00
WEEK 2: Adaptation

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 12
0:50:00
WEEK 3: Build

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 19
0:50:00
WEEK 4: Build

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 26
0:50:00
WEEK 5: Build

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 47
0:50:00
WEEK 8: Strength & Stability

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Core-to-Extremity Set*
-20:00 Strength & Stability Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Sample Day 54
0:50:00
WEEK 9: Strength & Stability

SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Core-to-Extremity Set*
-20:00 Strength & Stability Set** 
-8:00 Power Set
-8:00 Mobility Set*

*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.

Cody Waite
|
Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.