Riyadh Triathletes S&C
Adam & Todd
TriathlonReady to dominate your next triathlon? Join Adam and Todd's elite strength and conditioning programme tailored for triathletes, and gain the edge you need. Here’s what’s in store:
Triathlon-Specific S&C Programmes: Elevate your performance with our expertly crafted strength and conditioning programmes designed to boost your swim, bike, and run. These aren’t just workouts—they’re your blueprint for peak triathlon performance.
TrainHeroic Access: Stay on track with direct access to us and your dedicated triathlon community through TrainHeroic. Receive instant feedback, stay accountable, and keep pushing your limits. This is where true progress is made.
Custom Bolt-Ons: Need extra focus? Add specialised programmes for endurance, mobility, or recovery, ensuring you’re fully prepared for race day. Tailor your training to optimise every aspect of your triathlon performance.
No-Nonsense, Affordable Training: For just $20 per month, you get top-tier, triathlon-specific programmes and a community that shares your drive for success. No fluff—just results that translate to faster times and stronger finishes.
Circuit
A
2 rounds of: Forward lunge x8 each side Couch stretch x30s each side Air squat x10 Hip mobility KB squat x30s Band pull apart x15 Soft tissue with hockey ball x60s
Circuit
B
3 rounds of: Plank 30s Side plank 30s Hollow hold 30s
C
Back Squat
3 x 6
D
DB Lateral Step-Up
3 x 8
E1
Incline DB Bench Press
3 x 12
E2
Bent Over DB Row
3 x 12
F1
KB swings
4 x 15
F2
Anterior Tib Raises
4 x 15
Circuit
A
Hip Circles - 2 minutes Cat-camel - 2 minutes World's greatest stretch - 1 minute each side x2 Supine Thoracic spine rotations - 2 minutes each side Pike stretch - 3 minutes Child's pose - 3 minutes
Circuit
A
Ankle Circles - 2 minutes each side Hip flexor stretch - 3 minutes each side 90/90 hip stretch - 3 minutes Quad stretch (lying face down) - 3 minutes Deep squat hold (w/small shifts side to side) - 5 minutes
Circuit
A
Neck Circles - 2 minutes each direction Shoulder Dislocations - 4 minutes Thread the Needle - 3 minutes each side Doorway Chest Stretch - 3 minutes Wrist Flexor/Extensor Stretch - 2 minutes each position
Circuit
A
2 rounds of: Cossack x8 each side Hamstring rope stretch x30s each side Band good morning x10 Ankle dorsiflexion x30s Band pull apart x15 Foam roller thoracic extension x60s
Circuit
B
3 rounds of: Plank 30s Side plank 30s Hollow hold 30s
C
Romanian Deadlift (RDL)
3 x 6
D
Bulgarian Split Squat
3 x 8
E1
DB Shoulder Press
3 x 12
E2
DB Pullover
3 x 12
F1
Stability Ball Hamstring Curl
4 x 15
F2
Single-Leg, DB Calf Raises
4 x 15
Circuit
A
Leg Swings (Front/Back and Side to Side) - 2 minutes each leg Arm Circles - 2 minutes each direction Walking Hip Hinge with Reach - 4 minutes Walking Lunges with Torso Twist - 4 minutes Inchworms - 4 minutes
Circuit
A
Pelvic Tilts - 4 minutes Supine Thoracic Rotations - 3 minutes each side Lying Knee to Knee - 2 minutes Butterfly Stretch - 2 minutes Childs Pose to Cobra - 3 minutes Straddle - 4 minutes
Circuit
A
Quadruped Scapular Push-Ups - 2 minutes Neck Circles - 2 minutes 4 Way Neck - 3 minutes Doorway Pec Stretch - 3 minutes Doorway Lat Stretch - 2 minutes each side Supraspinatus Stretch - 2 minutes each side
Circuit
A
Foam Rolling (Full Body) - 10 minutes Child's Pose (move side to side) - 3 minutes Sphinx Pose (move side to side ) - 3 minutes
Adam Fedorciow
Adam is a fitness and wellness professional with 15+ years of experience in Personal Training and Injury Rehab. A former pro rugby athlete and Olympic Weightlifting champion, he specialises in athletic performance and injury prevention. Adam has worked in the UK and Saudi Arabia offering services like Strength & Conditioning, Bootcamps, and Mobility Training, focusing on balanced, holistic health.
Todd Price
With 10 years of coaching experience and a background as an ex-national level athlete, Todd specialises in strength and conditioning. He holds a BSc in Injury Rehabilitation and an MSc in Strength and Conditioning. Todd has coached hundreds of individuals across the UK, Dubai, and Saudi Arabia, using evidence-based practices to enhance performance, build resilience, and achieve long-term success.
For just $20 a month, you can access world-class triathlon strength and conditioning training designed to push you to the top of your game. Whether you’re aiming for a personal best or competing for the podium, Adam and Todd are here to help you achieve yo
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When you join a team you’re getting more than programming, you’re joining an online community.
Riyadh Triathletes S&C
Riyadh Triathletes S&C
Riyadh Triathletes S&C
