2 days/week | Strength for Triathletes & Multisport Athletes
Coast Triathlon & Weightlifting
Triathlon, Multi-sport, Weightlifting, Strength & ConditioningThis plan is specifically designed for triathletes, swimmers, runners or any multisport athletes. This is a 12 weeks long build program with a 2 day split, meaning one upper body and one lower body day per week. Workouts can easily be moved to different days of the week to accommodate your schedule.
This program starts with a low intensity week to provide a base estimate to your 1-Rep-Max and Working percentages. Program ends in a Max Out week (Test week). Program includes a % calculator that auto populates your working percentages & can be downloaded/saved to your phone for convenience.
For those athletes who are in season and preparing to race, this program can be done up until TWO weeks (14 days) of your race. I highly recommend as your race gets closer you switch programs. I will be building a program called Race Taper - Strength that will keep you moving in the gym with less volume and intensity so that you are ready to race your race.
A
Bench Press
10, 8, 6, 6, 6 @ 4, 6, 7, 7, 7
B
Bent Over DB Row
10, 8, 8, 8, 8 @ 4, 6, 7, 7, 7
C
Overhead Press
10, 8, 8, 8, 8 @ 4, 6, 7, 7, 7
D
DB Lateral Raise
10, 8, 8, 8, 8 @ 4, 6, 7, 7, 7
E
Lat Pulldown
10, 8, 8, 8, 8 @ 4, 6, 7, 7, 7
F
DB Bicep Curls
10, 8, 8, 8, 8 @ 4, 6, 7, 7, 7
G
Tricep Pushdown
10, 8, 8, 8, 8 @ 4, 6, 7, 7, 7
A
Back Squat
10, 8, 6, 6, 6 @ 4, 6, 7, 7, 7
B
Deadlift
10, 8, 6, 6, 6 @ 4, 6, 7, 7, 7
C
Leg Extension
10, 8, 8, 8, 8 @ 4, 6, 7, 7, 7
D
Walking Lunges
4 x 5 @ 4, 6, 7, 7
E
Lying Leg Curl
10, 8, 8, 8, 8 @ 4, 6, 7, 7, 7
F
Calf Raise
10, 10, 15, 15 @ 4, 6, 7, 7
Haley McWilliams
Active Duty Military, Athlete & Coach | Swimming, Triathlon & Weightlifting Coach
We offer a variety of Coaching Services that are 100% customizable to match your lifestyle, goals & budget. You should never have to 'break the bank' to grow; we offer Student & Military Discount. Learn more at: https://coasttriathlon.com/
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