Ultimate Guide to Weight Training for Triathlon
31 weeks - $49.00
Total Hours: 1
Total Hours: 1
This plan is the official TrainingPeaks companion plan to Ben Greenfield's "Weight Training For Triathlon: The Ultimate Guide", available in hard copy on Amazon at http://goo.gl/BzC49. This training plan is a 31 week (~8 month) plan that can be started at the beginning of the triathlon season, and used for the entire season. It is comprised of four phases: muscle enhancement, foundation, progression, and power - and there are also race week instructions.
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 : Custom
Swim Muscular Enhancement
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build swim-specifi c muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec. rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build swim-specifi c muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec. rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Workout #2 : Custom
Run Muscular Enhancement
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build running-specific muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build running-specific muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Workout #3 : Custom
Bike Muscular Enhancement
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build cycling-specific muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build cycling-specific muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Workout #4 : Custom
Full Body Range of Motion & Recovery, Beginner Level
Planned Time: 0:02:00
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Planned Time: 0:02:00
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Workout #5 : Custom
Swim Muscular Enhancement
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build swim-specifi c muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec. rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build swim-specifi c muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec. rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Workout #6 : Custom
Run Muscular Enhancement
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build running-specific muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build running-specific muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Workout #7 : Custom
Bike Muscular Enhancement
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build cycling-specific muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build cycling-specific muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Workout #8 : Custom
Full Body Range of Motion & Recovery, Beginner Level
Planned Time: 0:02:00
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Planned Time: 0:02:00
This routine is designed to improve mobility, and enhance blood flow and recovery. It is a perfect workout to incorporate on a recovery day, and can be used year round. It can also be used when a longer warm-up is desired for any of the weight training workouts. Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change the order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand. Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits. Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.
Workout #9 : Custom
Swim Muscular Enhancement
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build swim-specifi c muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec. rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
Planned Time: 0:00:00
This is an early season workout designed to strengthen and build swim-specifi c muscles. Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following exercises as a circuit, 4–5x through, with 30–60 sec. rest after each set. Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.