8 Week Off-Season Weight Loss and Strength Plan
8 weeks - $49.00
Total Miles: 7
Total Hours: 41
Total Miles: 7
Total Hours: 41
This plan is for the age group triathlete that struggles with weight gain in the off-season. It's an 8 week plan that combines swim, bike, and run workouts with 2-3 short strength sessions each week that can be done AT HOME. The purpose of this plan is to maintain fitness, correst muscle imbalances, teach your body to exercise without nutrition, lose weight, and maintain a light schedule. The hours peak at 6:10.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Easy 30-No nutrition
Planned Time: 0:30:00
Zone 1-2 only, conversational pace. No tempo, never out of breath. Embarrassingly slow! No nutrition besides water.
Planned Time: 0:30:00
Zone 1-2 only, conversational pace. No tempo, never out of breath. Embarrassingly slow! No nutrition besides water.
Workout #2 : Strength
Strength - Metabolic On The Minute
Planned Time: 0:15:00
On the minute, every minute, for 15 minutes: 7 sit-ups 9 pushups 11 squats to at LEAST parallel, working toward getting butt as close to ground as possible. Notes: make sure your squats start with a hinge of the hips (as if about to sit in a chair) instead of bending the knees first.
Planned Time: 0:15:00
On the minute, every minute, for 15 minutes: 7 sit-ups 9 pushups 11 squats to at LEAST parallel, working toward getting butt as close to ground as possible. Notes: make sure your squats start with a hinge of the hips (as if about to sit in a chair) instead of bending the knees first.
Workout #3 : Swim
Speed Set
Planned Time: 0:30:00
Warm Up: 150, 2x75 building pace 2x50 very fast (10" rest between) 2x100 fast (15" rest between) 150 steady pace rest 15" 200 steady pace rest 15" 150 steady pace rest 10" 2x100 fast (20" rest between) 4x50 very fast (10" rest between) CD: 2x50 kicking, 100 easy
Planned Time: 0:30:00
Warm Up: 150, 2x75 building pace 2x50 very fast (10" rest between) 2x100 fast (15" rest between) 150 steady pace rest 15" 200 steady pace rest 15" 150 steady pace rest 10" 2x100 fast (20" rest between) 4x50 very fast (10" rest between) CD: 2x50 kicking, 100 easy
Workout #4 : Run
Intervals -6x1
Planned Time: 0:30:00
Warm Up: 10 minutes fast walking or slow jogging Main Set: 6x1 minute high intensity (fast) followed by 1 minute low intensity (easy, walking if needed) Cool Down: 5-10 minutes easy until heart rate is controlled and breathing returns to normal.
Planned Time: 0:30:00
Warm Up: 10 minutes fast walking or slow jogging Main Set: 6x1 minute high intensity (fast) followed by 1 minute low intensity (easy, walking if needed) Cool Down: 5-10 minutes easy until heart rate is controlled and breathing returns to normal.
Workout #5 : Strength
Strength - Corrective
Planned Time: 0:20:00
Repeat for 20 minutes at a controlled (not fast) pace: 8-12 RESISTANCE BAND HIP ADDUCTION: Attach on end of a resistance band to an anchor such as a table leg, and loop the other end around your ankle closest to the anchor point. Start with the looped leg away from your body, then bring it across your center while keeping the legs straight and your hips facing forward. 8-12 RESISTANCE BAND HIP ABBDUTION: Attach one end of a resistance band to a stationary object and loop the other end around the ankle that is farther away from your attachment point. Keeping hips square and level, swing leg away from body. 50 second HAMSTRING BRIDGE: Lie on back with legs straight and arms out to sides. Lift your butt off the ground 1-3 inches and hold for 50 seconds. 8-12 ONE LEG DEADLIFT Place a dumbbell or kettlebell in front of your toes. Lift your left leg behind you as your right hand reaches for the weight. The most important movement here is your left leg raising behind you while keeping your back flat. Don't simply lower your torso to the groud and pick up the weight - you will strain your back. Once you pick up the weight, raise up fully and lower foor almost to the ground, then lower again to place the weight back on the ground. Raise up without the weight and then repeat on the other side.
Planned Time: 0:20:00
Repeat for 20 minutes at a controlled (not fast) pace: 8-12 RESISTANCE BAND HIP ADDUCTION: Attach on end of a resistance band to an anchor such as a table leg, and loop the other end around your ankle closest to the anchor point. Start with the looped leg away from your body, then bring it across your center while keeping the legs straight and your hips facing forward. 8-12 RESISTANCE BAND HIP ABBDUTION: Attach one end of a resistance band to a stationary object and loop the other end around the ankle that is farther away from your attachment point. Keeping hips square and level, swing leg away from body. 50 second HAMSTRING BRIDGE: Lie on back with legs straight and arms out to sides. Lift your butt off the ground 1-3 inches and hold for 50 seconds. 8-12 ONE LEG DEADLIFT Place a dumbbell or kettlebell in front of your toes. Lift your left leg behind you as your right hand reaches for the weight. The most important movement here is your left leg raising behind you while keeping your back flat. Don't simply lower your torso to the groud and pick up the weight - you will strain your back. Once you pick up the weight, raise up fully and lower foor almost to the ground, then lower again to place the weight back on the ground. Raise up without the weight and then repeat on the other side.
Workout #6 : Run
Brick Run
Planned Time: 0:15:00
15 minutes off the bike, easy and controlled.
Planned Time: 0:15:00
15 minutes off the bike, easy and controlled.
Workout #7 : Bike
Long Ride-No Nutrition
Planned Time: 1:00:00
Zone 1-2 only except hills. Easy pace, no nutrition. Water only.
Planned Time: 1:00:00
Zone 1-2 only except hills. Easy pace, no nutrition. Water only.
Workout #8 : Run
Easy Run
Planned Time: 0:20:00
Easy run before strength workout.
Planned Time: 0:20:00
Easy run before strength workout.
Workout #9 : Strength
Strength - Metabolic For Time
Planned Time: 0:30:00
For time: 50 squats 50 pushups 25 squat jumps 25 stability ball leg curls 50 mountain climbers each side 50 step ups on bench (25 per side) 25 pull ups or jumping pull ups 50 forward lunges (25 per side) 50 close-grip pushups 50 rows 50 squats 25 chin ups
Planned Time: 0:30:00
For time: 50 squats 50 pushups 25 squat jumps 25 stability ball leg curls 50 mountain climbers each side 50 step ups on bench (25 per side) 25 pull ups or jumping pull ups 50 forward lunges (25 per side) 50 close-grip pushups 50 rows 50 squats 25 chin ups