Triathlon Training Phase Two

After a month of following our original training plan it’s time to move onto triathlon training phase two. These sets of exercises are inspired by some books that Jessica got me for the holidays. Strength Training for Triathletes and Swim Workouts for Triathletes. We also want to work on our cross training for our snowboarding adventures. We will be incorporating some exercises to assist with that as well.

We will follow this plan for about 6 weeks before we move on to our third phase (which has yet to be determined).

For all strength training the weight should be heavy. By the last set you should barley be able to get to the 8 reps with 45 to 60 seconds rest between sets.

Monday – Upper Body Strength Training.

Row (Cable, Machine or Bar) [3 x 12, 10, 8]
Bench Press [3 x 12, 10, 8]
One Foot Shoulder Press [3 x 12, 10, 8]
Tricep French Press [3 x 12, 10, 8]
DB/Bar Curl [3 x 12, 10, 8]
Chest Fly [3 x 12, 10, 8]
Back Fly [3 x 12, 10, 8]

Followed by cardio intervals on the treadmill. This consists of a one minute warmup followed by 17 rounds of 60 seconds of light jogging followed by 30 seconds of sprinting.

Tuesday – Lower Body Strength Training.

Squat [3 x 12, 10, 8]
Deadlift [3 x 12, 10, 8]
Walking Lunges [1 lap]
Weighted Step-ups [3 x 15]
Calf Raise [3 x 15]
Wall Sits [3 x failure]
Lying Leg Raise [3 x 15]
TRX Ab Pull [3 x 30]
Russian Twist [3 x 15]

Followed by cardio on the spinnerfromfdf at MAF pace for 30 minutes.

Wednesday – Mini Triathlon. The mini triathlon consists of 30 minutes of swimming drills (from the Swim Workouts for Triathletes book) followed by 30 minutes on the bike trainer, then 30 minutes on the treadmill.

Thursday – Upper Body Strength Training.

Dips [3 x 12, 10, 8]
Pull-ups [3 x 12, 10, 8]
Lateral Raise [3 x 12, 10, 8]
Incline/Decline Bench Press [3 x 12, 10, 8]
High Row [3 x 12, 10, 8]
Tricep Cable Pulldown [3 x 12, 10, 8]
DB/Bar Curl [3 x 12, 10, 8]

Followed by cardio on the treadmill at MAF pace for 30 minutes.

Friday – Lower Body Strength Training.

Bosu Ball Squat [3 x 15]
Raised Lunge [3 x 15]
Medicine Ball Squat Jump [3 x 15]
Leg Press [3 x 12, 10, 8]
Hack Squat  [3 x 12, 10, 8]
Seated Calf Raise [3 x 15]
Incline Crunch [3 x 20]
Back Extension [9 x 10]
Medicine Ball Touch [3 x 15]

Followed by cardio intervals on the spinner. This consists of a one minute warmup followed by 17 rounds of 60 seconds of light spinning followed by 30 seconds of sprinting and alternating between standing with increased resistance. For example; the pattern is light spin, sprint, light spin, stand, light spin and so on.

Saturday – Snowboarding Day! So this is good cross training, but mostly because we love to board and we live in Colorado.

Sunday – Mini Triathlon or Endurance Training. The mini triathlon consists of 30 minutes of swimming drills followed by 30 minutes on the bike trainer, then 30 minutes on the treadmill. Endurance training is 90 minutes at MAF on the bike trainer or 60 minutes at MAF on the treadmill.