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This program is divided into 3 distinct phases: Off-season (16 weeks), in-season (24 weeks), and post-season (6 weeks). Additionally, these phases are divided by 3 transition periods of one to two weeks each that allow for rest between them. This is just a general guideline, but the main point is every sport needs a post-season to recover and an off-season to gain strength and triathlon is no different. Triathlon, though, is a very long season and in this case 6 months are dedicated to the in-season. Hopefully, some of the gains made in the off-season will spill over into the in-season and provide benefits to training and racing.
The most important phase of the three, as far as strength training is concerned, is the off- season phase. The 16 weeks are further broken down into endurance (6 weeks), strength (6 weeks) and power (4 weeks) cycles. Intensity increases within each cycle as does rest time. During this phase 6 upper body exercises will be performed twice weekly, Monday and Thursday, and 6 lower body exercises twice weekly, Tuesday and Friday, for a total of 4 weekly training sessions. Transition period one allows the athlete to recover and start to focus on the upcoming season. The in-season phase is basically a maintenance phase that will be performed twice a week on Monday and Thursday. A total of 8 exercises, 4 upper body and 4 lower body, will be performed EACH session. The focus of this phase is on endurance so rest times will be short, 30-45 seconds, and intensity and amount of weight low. The athlete should focus more on triathlon specific training and less on resistance training during this phase. Transition period two allows the athlete to recuperate from the season before starting the next phase. The last phase is the post-season phase. In this short phase, consisting of 10 exercises, the athlete will prepare the body for the demands to be placed on it in the off-season phase. The program here will incorporate 3 days, Monday, Wednesday, and Friday, with all ten exercises being performed each day. Rest time will increase slightly, 45-60 seconds, and the athlete will focus on light to moderate weight and technique practice in preparation for the upcoming off-season program.
In the off-season all 12 exercises will be performed, six for each training day. Other days can be substituted as long as no more than 2 days of rest are in between. Three sets of each exercise will be performed. For the in-season program the cable press and alternate arm/leg row will be omitted from the upper body exercises and the step-up and hip lift from the lower body exercises to reduce the number of exercises to eight. Additionally, sets will decrease from three to two sets per exercise. This will allow the athlete to devote more time to training and racing. During the post season program, the athlete will add the alternate arm/leg row and step-ups back to the program as he or she prepares to return to the off-season program. This will bring the number of exercises up to ten. Also, the number of sets will increase from two to three midway through the phase.
As stated earlier, the off-season program is divided into cycles. During the endurance cycle, we will focus on lifting the weight or body in a controlled manner. Both the lift and the return will be on a two count. Rest period will be 45 seconds. For each week the athlete will try and increase weight 5% for upper body and 10% for lower body. For body weight exercises, try and increase one to two repetitions per week. In the strength cycle, the lift will be on a two count and the return on a four count. Weight will increase by 2.5% for upper body and 5% for lower body exercises for each week in this phase. Body weight repetition will stay the same as the difficulty of the exercise increases with the slower velocity. The rest time will also increase to 90 seconds allowing for full recovery. Finally, the power cycle will have the athlete lifting the weight or body quickly and forcefully while returning on a two count. Since more energy will be expended, the rest time will be two minutes. Weight will remain constant because the difficulty of the exercise is increased with rapid force production during the lift. For body weight exercises the number of repetitions may decrease for the above mentioned reasons. For all cycles, each exercise will be performed for 3 sets except for those performed unilaterally; these exercises will have 2 sets performed to each limb.
This program is easy to implement, but some of the exercises can be challenging even to the most seasoned athlete. To reap the best benefits always focus on technique first and adding weight later. There are many athletes out who lift heavier weights but the technique is awful. Each exercise performed should be smooth and fluid, if not then you have to practice your technique! Gaining strength and the coordination to do the exercises may not come in a few weeks, but stick with the program and you will definitely see results come race time.
The following is a list of the twelve exercises that will be performed in the program. These exercises should be performed in that order to alternate quadriceps and hamstring exercises.
The Upper Body Exercises: The first three are pulling exercises and the last 3 pushing. The athlete should alternate pushing and pulling exercises.
Pull-up/Chin-up
Inverted Row
Alternate arm/Leg Cable Row
Push-up Progression
Cable Press
Dips
The Lower Body Exercises:
One Leg Squat Pull
One Leg Dead Lift
Lunge
Hip Lift w/ Stability Ball
Step-up
Leg Curl w/ Stability Ball
The most important phase of the three, as far as strength training is concerned, is the off- season phase. The 16 weeks are further broken down into endurance (6 weeks), strength (6 weeks) and power (4 weeks) cycles. Intensity increases within each cycle as does rest time. During this phase 6 upper body exercises will be performed twice weekly, Monday and Thursday, and 6 lower body exercises twice weekly, Tuesday and Friday, for a total of 4 weekly training sessions. Transition period one allows the athlete to recover and start to focus on the upcoming season. The in-season phase is basically a maintenance phase that will be performed twice a week on Monday and Thursday. A total of 8 exercises, 4 upper body and 4 lower body, will be performed EACH session. The focus of this phase is on endurance so rest times will be short, 30-45 seconds, and intensity and amount of weight low. The athlete should focus more on triathlon specific training and less on resistance training during this phase. Transition period two allows the athlete to recuperate from the season before starting the next phase. The last phase is the post-season phase. In this short phase, consisting of 10 exercises, the athlete will prepare the body for the demands to be placed on it in the off-season phase. The program here will incorporate 3 days, Monday, Wednesday, and Friday, with all ten exercises being performed each day. Rest time will increase slightly, 45-60 seconds, and the athlete will focus on light to moderate weight and technique practice in preparation for the upcoming off-season program.
In the off-season all 12 exercises will be performed, six for each training day. Other days can be substituted as long as no more than 2 days of rest are in between. Three sets of each exercise will be performed. For the in-season program the cable press and alternate arm/leg row will be omitted from the upper body exercises and the step-up and hip lift from the lower body exercises to reduce the number of exercises to eight. Additionally, sets will decrease from three to two sets per exercise. This will allow the athlete to devote more time to training and racing. During the post season program, the athlete will add the alternate arm/leg row and step-ups back to the program as he or she prepares to return to the off-season program. This will bring the number of exercises up to ten. Also, the number of sets will increase from two to three midway through the phase.
As stated earlier, the off-season program is divided into cycles. During the endurance cycle, we will focus on lifting the weight or body in a controlled manner. Both the lift and the return will be on a two count. Rest period will be 45 seconds. For each week the athlete will try and increase weight 5% for upper body and 10% for lower body. For body weight exercises, try and increase one to two repetitions per week. In the strength cycle, the lift will be on a two count and the return on a four count. Weight will increase by 2.5% for upper body and 5% for lower body exercises for each week in this phase. Body weight repetition will stay the same as the difficulty of the exercise increases with the slower velocity. The rest time will also increase to 90 seconds allowing for full recovery. Finally, the power cycle will have the athlete lifting the weight or body quickly and forcefully while returning on a two count. Since more energy will be expended, the rest time will be two minutes. Weight will remain constant because the difficulty of the exercise is increased with rapid force production during the lift. For body weight exercises the number of repetitions may decrease for the above mentioned reasons. For all cycles, each exercise will be performed for 3 sets except for those performed unilaterally; these exercises will have 2 sets performed to each limb.
This program is easy to implement, but some of the exercises can be challenging even to the most seasoned athlete. To reap the best benefits always focus on technique first and adding weight later. There are many athletes out who lift heavier weights but the technique is awful. Each exercise performed should be smooth and fluid, if not then you have to practice your technique! Gaining strength and the coordination to do the exercises may not come in a few weeks, but stick with the program and you will definitely see results come race time.
The following is a list of the twelve exercises that will be performed in the program. These exercises should be performed in that order to alternate quadriceps and hamstring exercises.
The Upper Body Exercises: The first three are pulling exercises and the last 3 pushing. The athlete should alternate pushing and pulling exercises.
Pull-up/Chin-up
Inverted Row
Alternate arm/Leg Cable Row
Push-up Progression
Cable Press
Dips
The Lower Body Exercises:
One Leg Squat Pull
One Leg Dead Lift
Lunge
Hip Lift w/ Stability Ball
Step-up
Leg Curl w/ Stability Ball
