Fitness Foundation | 2 days/week | Strength for Triathletes
Coast Triathlon & Weightlifting
Triathlon, Multi-sport, Swimming, Strength & ConditioningThis plan is specifically designed for triathletes, swimmers, runners or any multisport athletes. This is a 4 weeks long program with NO split, meaning both workouts are upper body. Workouts can easily be moved to different days of the week to accommodate your schedule.
Prep
A
General Movement Prep
3 Rounds Downward-facing dog to upward-facing dog x 8 Squat to stand x 8 Lateral Lunge with Overhead Reach x 8
B1
Goblet Squat
3 x 12
B2
DB Bench Press
3 x 12
B3
Side Plank
6 x 0:15
C1
1-Leg Romanian Deadlift with Brace
6 x 12
C2
1-Arm DB Row
6 x 12
C3
Plank
3 x 0:30
Conditioning
D
HIIT Intervals
Choose your favorite cardio (like bike, run, row) 5 min warmup, then 6 x 1 min hard / 1 min very, very easy For the "hard" portion of the intervals, these should be done at a speed that's 7-8 / 10 difficulty at the end of the first interval (they'll get harder from there!) You should be able to complete all intervals at the same speed. Record your speed to reference in the future.
Prep
A
General Movement Prep
3 Rounds Downward-facing dog to upward-facing dog x 8 Squat to stand x 8 Lateral Lunge with Overhead Reach x 8
B1
Push-Up
3 x MAX
B2
Stir the Pot
3 x 15
C1
Split Squat
6 x 12
C2
Lat Pulldown
3 x 12
D
Seated Hamstring Curl
2 x 12
Conditioning
E
Conditioning Circuit 1
Use the app's built-in "For Time" timer 3 Rounds For Time of 20 Russian KB Swings 15 DB Push Press 10 Burpees Pick lighter weights if you are unsure
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/
Get Fitness Foundation | 2 days/week | Strength for Triathletes
