Lifelong Endurance
TriathlonYou swim, bike and run. Strength training is the 4th discipline that will keep you injury-free and build strength, power, and efficiency that will sustain from start to finish in your races.
Strength training for triathletes should change as your season progresses. This program is designed for long course triathletes (70.3 and 140.6 distance) in the base phase of their season. During the base phase the focus is on building a strong base of strength, power, and mobility as you build a strong endurance base for your upcoming season.
For many time-crunched athletes getting to the gym is difficult. I have designed this program to use basic equipment that you can purchase for minimal cost. You will need a few sets of dumbbells (light, medium, and heavy), resistance tubing, a mini band, and a stability ball. If you are able to get a kettle bell that's a great addition, but not required. You may substitute a DB for KB exercises.
Many people wonder when they should add weights. A simple rule that is helpful is the 2 for 2 rule. When you can successfully add 2 additional reps for the last set of an exercise for 2 consecutive workouts it's probably time to add some more weight.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warm Up Circuit # 1
3 x 10 reps of each exercise or 5 minutes which every come first. Focus on the movement, getting the body prepped for the workout, and slowly raising the heart rate.
B
Push-Up
2 x 12
C
Seated Row
2 x 12
D
Goblet Squat
2 x 12
E
DB Good Morning
2 x 12
F
single leg overhead press
2 x 12
G
Plank reach
2 x 0:30
Recovery
H
Cool down stretching and mobility #1
spend 5 min moving through this series of movements downward dog, cat cow, child's pose, lunge series, downward dog, inchworm to standing, shoulder roll forward and back,
Conditioning
A
Dynamic Warm Up Circuit # 2
2-3 rounds 10 reps of each exercise. These exercises will help get your body warm up and ready to work.
Conditioning
B
Core Circuit # 1
3 rounds 40 sec work, 20 sec rest plank deadbug superman band Paloff press
C1
Goblet Squat
2 x 12
C2
single leg squat
3 x 12
D1
DB Lunges
2 x 12
D2
Step-Ups
2 x 12
E1
DB Deadlift
2 x 12
E2
single leg dead lift
2 x 12
Recovery
F
Cool down stretching and mobility #1
spend 5 min moving through this series of movements to end your workout: downward dog, cat cow, child's pose, kneeling lunge arms overhead, downward dog with calf raises, inchworm to standing, shoulder roll forward and back,
Conditioning
A
Dynamic Warm Up Circuit # 1
3 x 10 reps of each exercise or 5 minutes which every come first. Focus on the movement, getting the body prepped for the workout, and slowly raising the heart rate.
Hip, glute, core, and shoulder circuit #1
B
2-3 rounds 40 sec work, 20 sec recovery. Focus on good form and controlled movements.
Conditioning
A
dynamic warm up # 2
Spend about 5-7 minutes moving through these exercises 2-3 times.
B1
Bent Over DB Row
2 x 12
B2
DB Renegade Row
2 x 12
B3
BOSU Plank
2 x 0:40
C1
bird dog tricep kickback
2 x 12
C2
Medicine Ball Slam
2 x 12
C3
Dead Bug
2 x 12
D1
Stability Ball Chest Press (SA)
2 x 12
D2
stability ball dumbbell fly
2 x 12
D3
Stir the Pot
2 x 0:30
Recovery
E
Cool down stretching and mobility #1
spend 5 min moving through this series of movements downward dog, cat cow, child's pose, lunge series, downward dog, inchworm to standing, shoulder roll forward and back,
Conditioning
A
Dynamic Warm Up Circuit # 1
3 x 10 reps of each exercise or 5 minutes which every come first. Focus on the movement, getting the body prepped for the workout, and slowly raising the heart rate.
Recovery
B
Cool down stretching and mobility #1
spend 5 min moving through this series of movements downward dog, cat cow, child's pose, lunge series, downward dog, inchworm to standing, shoulder roll forward and back,
Conditioning
A
dynamic warm up # 2
Spend about 5-7 minutes moving through these exercises 2-3 times.
Recovery
B
Cool down stretching and mobility #1
spend 5 min moving through this series of movements downward dog, cat cow, child's pose, lunge series, downward dog, inchworm to standing, shoulder roll forward and back,
