This is an off season plan for athlete who are looking to improve times in IRONMAN or70.3 races. It is a pre-preparation phase plan that develops muscular strength and then focuses on nuero-muscular facilitation and V02 max training. This type of strength resistance training has been proven to improve race times and if completed in the off season should impact in the athletes ability to develop their aerobic capacity during the next phase of training. It should lead to improvements in running and cycling economy and muscular power. The intense nature of the resistance training in this program mean lots of recovery time and good nutrition will be required and it should only be attempted by athletes who are already fit to train.