Strength Training For Triathletes/Endurance Athletes Phase 1
The Athlete Within
Triathlon, Cycling, Swimming, Mountain Biking, EnduranceThis 4 week program is the start of your off-season strength program. This is for any triathlete, runner, cyclist, or endurance athlete you wants to take their training and racing to the next level.
The goal is to improve mobility, decrease injuries and improve your strength that will directly apply to your sport.
With strength comes speed, power and more economy. That's just a long winded to say that being stronger is being faster.
Your program will consist of basic movements like goblet squats, dead lifts, rows, planks and bird dogs. These are basic exercises that set the tone for the rest of the program that's coming up. Once you have mastered these exercises, you'll be ready for the next phase which is the Hypertrophy Phase.
A
Downward Dog Lunge Rotation
1 x 10
B
Banded Ankle Dorsiflexion Mobilization
1 x 15
C
Fire Hydrant
3 x 5
D
Deep Squat
1 x 10
E
90 - 90 Hips
1 x 10
F
Couch Stretch (Hip Flexors)
1 x 0:30
G
Dead Bug
1 x 12
H
Bird Dog
1 x 12
A
Overhead Squat w/ PVC
1 x 15
B1
Walking Lunge
1 x 10
B2
Walking Lunge
1 x 10
C
Body Saw
1 x 15
D1
Single Leg Glute Bridge
1 x 10
D2
Single Leg Glute Bridge
1 x 10
E1
Single Leg High Box Squat
1 x 10
E2
Single Leg High Box Squat
1 x 10
F1
Calf Raise
1 x 15
F2
Calf Raise
1 x 15
G1
Side Lying Windmill
1 x 5
G2
Side Lying Windmill
H1
Copenhagen Plank
1 x 15
H2
Copenhagen Plank
1 x 15
A
Lat Foam Roll
2 x 3
B
T Spine Foam Roll
2 x 3
C
Thoracic Extension on Foam Roller
2 x 3
D
Foam Roll IT Bands
2 x 3
E
Calf Foam Roll
2 x 3
F
Quad Foam Roll
2 x 3
G1
Jump Rope
G2
YTW
H1
Tempo Goblet Squat
2 x 8
H2
Side Lying Windmill
3 x 5
I1
Kettle Bell Deadlift
3 x 8
I2
Scapular Wall Slide
2 x 8
J1
Side Plank
3 x 0:20
J2
Single Leg High Box Squat
2 x 8
J3
TRX Row
2 x 8
J4
Bird Dog
2 x 8
J5
Plank
3 x 0:15
A
Downward Dog Lunge Rotation
1 x 10
B
Banded Ankle Dorsiflexion Mobilization
1 x 15
C
Fire Hydrant
3 x 5
D
Deep Squat
1 x 10
E
90 - 90 Hips
1 x 10
F
Couch Stretch (Hip Flexors)
1 x 0:30
G
Dead Bug
1 x 12
H
Bird Dog
1 x 12
A
Lat Foam Roll
2 x 3
B
T Spine Foam Roll
2 x 3
C
Thoracic Extension on Foam Roller
2 x 3
D
Foam Roll IT Bands
2 x 3
E
Calf Foam Roll
2 x 3
F
Quad Foam Roll
2 x 3
G1
Jump Rope
G2
YTW
H1
Tempo Goblet Squat
2 x 8
H2
Side Lying Windmill
3 x 5
I1
Kettle Bell Deadlift
3 x 8
I2
Scapular Wall Slide
2 x 8
J1
Side Plank
3 x 0:20
J2
Single Leg High Box Squat
2 x 8
J3
TRX Row
2 x 8
J4
Bird Dog
2 x 8
J5
Plank
3 x 0:15
A
Downward Dog Lunge Rotation
1 x 10
B
Banded Ankle Dorsiflexion Mobilization
1 x 15
C
Fire Hydrant
3 x 5
D
Deep Squat
1 x 10
E
90 - 90 Hips
1 x 10
F
Couch Stretch (Hip Flexors)
1 x 0:30
G
Dead Bug
1 x 12
H
Bird Dog
1 x 12
Mike Ricci, Coach of the Year
My coaching style is ‘process focused’ vs. ‘results focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes there is an end goal, but in over 2 decades of coaching, experience has shown me that if you do the right work, and for the right reasons, the results will follow.
“Decades of experience helping all types of people get the results they want, in a time efficient manner, while holding our clients accountable.”
Get Strength Training For Triathletes/Endurance Athletes Phase 1
Scott
Strength Training is a Game Changer
Verified Athlete"Coach Mike has helped me develop a strength plan that has increased my performance and allowed me to have my best race seasons. Until working with Coach Mike, I never understood the complexities around developing a strength program that would allow me to compete at my best. I'm sold!"
Jeff
I've never had a better race.
Verified Athlete"I felt great all the way through and I thank the strength program Coach Mike created. Overall I beat my last half time by over an hour. I think 1 hour and 5 min. to be exact. Your strength coaching has definitely elevated my game!"
