After six weeks of following our phase two training plan it’s time to move onto triathlon training phase three. 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. The weather is getting nicer our so we’ll have more time to get outdoors too. We recently were able to get in our first outdoor ride of 2015!
We will follow this plan for about 6 weeks before we move on to our fourth phase (which has yet to be determined).
For all strength training the weight should be heavy about 67% of 1RM (One Rep Max). By the last set you should barley be able to get to the 10 reps. Rest 30 seconds between sets.
Monday – Upper Body Strength Training.
Bench Press [3 x 10]
Row (Cable, Machine or Bar) [3 x 10]
Dumbell Incline or Stability Ball Press [3 x 10]
Tricep Pulldown [3 x 10]
Hammer Curl [3 x 10]
Chest Fly [3 x 10]
Back Fly [3 x 10]
V-up [3 x 15]
Combination Crunch [3 x 15 (each side, alternating)]
Wood Choppers [3 x 15 (each side, alternating)]
Followed by an hour spin class.
Tuesday – Lower Body Strength Training.
Squat [3 x 10]
Deadlift [3 x 10]
Walking Lunges [1 lap]
Lateral Lunge [3 x 10]
Calf Raise [3 x 15]
Lying Leg Lift [3 x 15 (Each Leg)]
Glute Lift [3 x 15]
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.
Wednesday – Swimming Drills. 45 minutes to an hour. These vary depending on what we want to accomplish that day. An example of this might be 10 x kicking drill, 10 x arm drill, then 10+ x laps. This day should be lighter to let the body recover a bit too.
Thursday – Upper Body Strength Training.
Dip Machine [3 x 10]
Pull-ups [3 x 10]
Upright Row [3 x 10]
Dumbbell Front Raise [3 x 10]
Dumbbell Handle Push-up [3 x 15]
Lat Pull-down [3 x 10]
Tricep Kickbacks [3 x 10]
Overhand Curl [3 x 10]
Stability Ball Bridge [3 x 15]
Back Extension [9 (front & both sides) x 10]
Leg Raises (lying or hanging) [3 x 15]
Followed by cardio on the treadmill at MAF pace for 30-90 minutes.
Friday – Lower Body Strength Training.
Single Seated Leg Curl [3 x 10 (Each Leg)]
Single Leg Extension [3 x 10 (Each Leg)]
Single Leg Press [3 x 10 (Each Leg)]
One Leg Squat [3 x 15]
Split Squat [3 x 15]
Seated Calf Raise [3 x 15]
Toe Taps [3 x 15 (each foot)]
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.
Extra Leg exercises that can be added if needed
Dumbell Deep Squat [3 x 15]
Reverse Lunge [3 x 10]
Wighted Step-ups [3 x 10]
Saturday – Snowboarding Day or Cycling depending on the weather! So this is good cross training, but mostly because we love to board and we live in Colorado.
Sunday – Free day. We’ll use this day to either swim or cycle depending on our schedule and the weather.