4 days/week | Strength for Triathletes & Multisport Athletes

Coast Triathlon & Weightlifting

Triathlon, Multi-sport, Swimming, Weightlifting, Strength & Conditioning
Coach
Haley McWilliams

This plan is specifically designed for triathletes, swimmers, runners or any multisport athletes. This is a 12 weeks long build program with a 4 day split, meaning one day of back & biceps, one day of chest and triceps, one day of legs and one day of shoulders and core 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.

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Experience
In addition to being a Coast Guard Officer. She has over 20 years of Competitive Swimming, 6 years of Weightlifting and 4 years of Triathlon Experience. Her vast Swimming and Weightlifting experience is rare to find in the Triathlon community; she also has personally trained for races while deployed. She is a certified Weightlifting and Swim Coach, in addition to being a certified Triathlon Coach.
Features
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Access to your coach
A coach who will hold you accountable and provide the feedback you need to grow. A coach who will answer questions & provide for feedback
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Programming 4 days per week
Strength and conditioning that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Workouts delivered through TrainHeroic
Access to workouts & coach via TrainHeroic and Training Peaks app
Equipment
Required
Squat Rack & Bench // Barbell | Plates | Free Weights
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Sample Week
Week 1 of 12-week program
Monday
Back & Biceps

A

Deadlift

10, 8, 6, 6, 6

B

Lat Pulldown

10, 8, 8, 8, 8

C

Bent Over DB Row

10, 8, 8, 8, 8

D

DB Bicep Curls

10, 8, 8, 8, 8

E

Seated Row

10, 8, 8, 8, 8

Tuesday
Chest & Triceps

A

Bench Press

10, 8, 6, 6, 6

B

Tricep Pushdown

10, 8, 8, 8, 8

C

DB Chest Fly

10, 8, 8, 8, 8

D

DB Tricep Extension

10, 8, 8, 8, 8

E

Incline DB Bench Press

10, 8, 8, 8, 8

Wednesday
Legs

A

Back Squat

10, 8, 6, 6, 6

B

Leg Extension

10, 8, 8, 8, 8

C

Walking Lunges

4 x 5

D

Lying Leg Curl

10, 8, 8, 8, 8

E

Calf Raise

10, 10, 15, 15

Thursday
Shoulders & Core

A

Overhead Press

10, 8, 8, 8, 8

B

DB Lateral Raise

10, 8, 8, 8, 8

C

DB Front Raise

10, 8, 8, 8, 8

D

DB Shrug

10, 8, 8, 8, 8

E

Dead Bug

3 x 10

F

Sit-up

3 x 10

Coach
coach-avatar Haley McWilliams

Active Duty Military, Athlete & Coach | Swimming, Triathlon & Weightlifting Coach

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1:1 Coaching Available

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/

Get 4 days/week | Strength for Triathletes & Multisport Athletes
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4 days/week | Strength for Triathletes & Multisport Athletes