Coast Triathlon & Weightlifting

Coast Triathlon & Weightlifting

Triathlon, Multi-sport, Swimming, Cycling, Strength & Conditioning, Endurance, Powerlifting
Coach
Haley McWilliams

This group is specifically designed for triathletes, swimmers, runners or any multisport athletes who crave a strength training program tailored specifically to them.

This program does not contain any extra cardio (let's face it, we already do enough), nor does it contain any Olympic Lifting. If you wish to be part of a team that does include Olympic Lifting, please consider the other team I offer!

This team can be joined at any time! However, for those athletes who are in season and preparing for a race, please let me know so I can adjust volume & intensity accordingly. I highly recommend as your race gets closer we have a chat and alter some movements to keep you moving in the gym with less volume and intensity so that you are ready to race your race.

Your training will be supervised by to give you as much feedback as possible. You’ll also be training virtually alongside teammates for support and friendly competition.

You will have access to demo videos and explanations of the exercises, full warm-up, prep and cool-down protocols, and all the accessory work you need to be as successful as possible.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength and conditioning that’s accessible and challenging for athletes of any level or background up to 6 days a week (7th day is rest)
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Workouts delivered through TrainHeroic
Access to workouts & coach via TrainHeroic and Training Peaks app
Equipment
Required
Barbell | Plates | Free Weights // Squat Rack & Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A

Bench Press

10, 8, 6, 6, 6 @ 40, 60, 70, 70, 70 %

B

Bent Over DB Row

10, 8, 6, 6, 6 @ 40, 60, 70, 70, 70 %

C

Overhead Press

10, 8, 8, 8, 8 @ 40, 60, 70, 70, 70 %

D

DB Lateral Raise

10, 8, 8, 8, 8 @ 40, 60, 70, 70, 70 %

E

Lat Pulldown

10, 8, 8, 8, 8 @ 40, 60, 70, 70, 70 %

F

DB Bicep Curls

10, 8, 10, 10, 10 @ 40, 60, 70, 70, 70 %

G

Tricep Pushdown

10, 8, 10, 10, 10 @ 40, 60, 70, 70, 70 %

Wednesday
Week 1 Day 2

A

Back Squat

10, 8, 6, 6, 6 @ 40, 60, 70, 70, 70 %

B

Deadlift

10, 8, 6, 6, 6 @ 40, 60, 70, 70, 70 %

C

Leg Extension

10, 8, 8, 8, 8 @ 40, 60, 70, 70, 70 %

D

Walking Lunges

10, 8, 8, 8, 8 @ 0 lb

E

Lying Leg Curl

10, 8, 8, 8, 8 @ 40, 60, 70, 70, 70 %

F

Calf Raise

10, 10, 15, 15, 15 @ 40, 60, 70, 70, 70 %

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/

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Coast Triathlon & Weightlifting
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Coast Triathlon & Weightlifting
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Coast Triathlon & Weightlifting
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Coast Triathlon & Weightlifting