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IRON STRENGTH: Triathlete Strength System

Pedro Peak Performance

Coach

AJ Pedro

Stop Sacrificing Your Strength for the Finish Line.

The Endurance training tax is real. You've spent years building muscle and hitting PRs in the gym, only to watch it all vanish the moment your Ironman mileage ramps up. By race day, most first time triathletes feel smaller, weaker, and more fragile than when they started.

You don’t have to waste away your hard earned muscle to be a triathlete.

Iron Strength is a 12-week, evidence-based system designed to prevent muscle loss and help you show up to the starting line as strong as before you starting triathlon training. Created by a CSCS and former D1 wrestler, this program is built specifically for the athlete who wants to cross the finish line with their strength, muscle, and power intact.

With 2 FULL Body Strength + Power Sessions per week, you can expect to train at a high intensity with low volume in each workout.

$49

Get IRON STRENGTH: Triathlete Strength System

Designed to Help You Retain Muscle

By using heavy weight and low-volume methodology, we help your body keep its muscle mass tissue, even when your weekly mileage is at its peak.

Training with Structure

Instead of winging it at the gym or following random routines, you'll follow an intentionally designed program with purpose, progression, and variety. Each week builds on the last to help you get stronger, faster, and ready for each session on the bike, in the pool, or on the track.

Ability to Track Your Progress

This program is designed for measurable progress. You’ll log your weights, reps, and intensity each workout so you can see your strength and power levels in real time. No more wondering if your workouts are working - you’ll know you're improving or retaining strength based on actual data you can see.

Features

Programming 2 days per week

2 Full Body Strength and Power Days per week, with recommended endurance session descriptions for all days of the week.

Video Guidance

Video demos of each exercise to remove all the guesswork.

TrainHeroic Mobile App Integration

Access your entire 12-week schedule, view exercise videos, and log your training sessions directly from your phone in the gym.

Equipment

Required

Barbells, Trap Bars, Dumbbells, Kettlebells

Sample Week

Week 1 of 12-week program

Sunday

Phase 1: Strength + Power Workout A

Mobility Warmup

90/90 Hip Switches × 6 each side (12 Total) Adductor Rocks × 8 each side (16 Total) T-Spine Rotations × 6 each side (12 Total) Stationary Hamstring Scoops × 8 each leg (16 Total) Stationary A-Skips × 10 each leg (20 Total) World’s Greatest Stretch × 5 each side (10 Total) Pogo Jumps × 20

Trap Bar Deadlifts

3 x 5

Two Hand Single Kettlebell Swing

3 x 10

Barbell Box Squat

3 x 6

Seated Jumps

3 x 5

Barbell Bench Press

3 x 8

Single Arm Dumbbell Row

3 x 8

Sunday

Recommended Session: Easy Swim

Monday

Recommended Session: Easy Aerobic Run

Tuesday

Recommended Session: Easy Aerobic Bike

Wednesday

Phase 1: Strength + Power Workout B

Mobility Warmup

Side Lat Foam Roll × 30 sec each side Upper Back Foam Roll × 30 sec Standing Side Bends × 6 each side (12 Total) Standing Behind the Neck Lat Stretch × 6 each side (12 Total) Alternating Crossover Arm Stretch × 6 each side (12 Total) Quad Stretch with Reach × 6 each side (12 Total) 90/90 Hip Switches with Forward Lean × 4 each side (8 Total) Lateral Bounds × 5 each side (10 Total)

Barbell Deadlift

3 x 5

Dumbbell Squat Jumps

3 x 5

Barbell Pause Back Squat

3 x 5

Double Dumbbell RDL

3 x 8

Dumbbell Bench Press

3 x 10

Single Arm Dumbbell Row

3 x 8