Boris Robinson's 12 week Youth Triathlon Off-Season Conditioning Plan
12 weeks - $69.95
Total Hours: 36
Total Hours: 36
This 12 week triathlon conditioning plan is developed for youth triathletes. This off season or preseason training plan is designed specifically for the youth triathlete who wants to improve their overall fitness during the off season. This plan is designed to improve your basic conditioning and agility prior to focusing on triathlon specific training. This is a detailed 12 week plan with flexibility built into it for athletes that are on swim teams, cross country teams or participating in any other sport during the triathlon off season. You should be able to train 5 days per week including your specific team workouts in order to start this plan. Athletes between the ages of 7-10 may do half of the duration prescribed in these workouts because the race distances for this particular age group are shorter. These workouts will follow a periodization approach to your training. At the end of this plan you will be in better physical condition to start your triathlon specific training for the upcoming season.
Basic qualifications:
In good health with no health problems, or cleared by a licensed physician
Able to swim 100 meters without stopping
Comfortable riding any type of bicycle
Able to run 1 mile without stopping
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Youth 30 minute Run for Endurance
Planned Time: 0:30
Warm up, do running form drills (run in place, High kick backs, rapid bounces and leg swings), run 30 minutes continuously at moderate pace about 70 percent effort. Cool down after run with active stretching.
Planned Time: 0:30
Warm up, do running form drills (run in place, High kick backs, rapid bounces and leg swings), run 30 minutes continuously at moderate pace about 70 percent effort. Cool down after run with active stretching.
Day #2
Recovery Day
Planned Time: 0:0
Actively focus on recovery today:
Planned Time: 0:0
Actively focus on recovery today:
Day #3
Youth 30 minute Bike session for 11-14
Planned Time: 0:30
Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 5 minute warm up, easy pedaling then pedal for 20 minutes then 5 minute cool down. Practice until you feel comfortable riding for 30 minutes before increasing your riding time. This is an easy ride focusing on good pedaling technique.
Planned Time: 0:30
Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 5 minute warm up, easy pedaling then pedal for 20 minutes then 5 minute cool down. Practice until you feel comfortable riding for 30 minutes before increasing your riding time. This is an easy ride focusing on good pedaling technique.
Day #4
Youth Resistance Training 1
Planned Time: 0:30
Warm up 10-15 minutes with light jog and stretching. 3 sets of 10 push ups, 3 sets of 3-5 pull ups; have an adult assist you on the pull ups by holding your legs as you pull your body in an upward motion. 3 sets of 15 wall squats, sit against the wall with your back flat against a small stability ball along the wall, like sitting in a chair; then push up with your legs using your quads to stand erect with your back on the wall. Lower your body back down with your legs to the start position and repeat the motion. Cool down with an easy 400 meter jog and stretces.
Planned Time: 0:30
Warm up 10-15 minutes with light jog and stretching. 3 sets of 10 push ups, 3 sets of 3-5 pull ups; have an adult assist you on the pull ups by holding your legs as you pull your body in an upward motion. 3 sets of 15 wall squats, sit against the wall with your back flat against a small stability ball along the wall, like sitting in a chair; then push up with your legs using your quads to stand erect with your back on the wall. Lower your body back down with your legs to the start position and repeat the motion. Cool down with an easy 400 meter jog and stretces.
Day #5
Recovery Day
Planned Time: 0:0
Actively focus on recovery today:
Planned Time: 0:0
Actively focus on recovery today:
Day #6
Youth Basic Condtioning Run Training
Planned Time: 1:15
Warm up 10 minutes with arm, shoulder and hip rotations, then conduct a light 800 meter jog. Conduct easy stretching. This workout consists of shuttle runs, skips, and cross- overs. Focus on basic conditioning and proper form. We are working on more of your lateral muscles then main muscles like quads, hamstrings and calves. Use the orange cones to mark the course for the shuttle run and distances for the skips and cross-overs. Shuttle course should be no longer than 20 meters and cones should be spaces at least 10 feet apart.
Planned Time: 1:15
Warm up 10 minutes with arm, shoulder and hip rotations, then conduct a light 800 meter jog. Conduct easy stretching. This workout consists of shuttle runs, skips, and cross- overs. Focus on basic conditioning and proper form. We are working on more of your lateral muscles then main muscles like quads, hamstrings and calves. Use the orange cones to mark the course for the shuttle run and distances for the skips and cross-overs. Shuttle course should be no longer than 20 meters and cones should be spaces at least 10 feet apart.
Day #7
Youth Continuous Swim2
Planned Time: 0:45
Make sure there is a lifeguard or adult there to supervise the workout. Warm up for 10 minutes on pool deck, do warm ups and stretches. Swim 200 meters, rest 30 seconds, then swim 4x100 meters with 30 second rest between sets. Swim a 500 meter continuous swim. Focus on proper technique, keep body streamlined. Pull arms through the strokes and smooth easy kicks. Do a 200 meter cool down.
Planned Time: 0:45
Make sure there is a lifeguard or adult there to supervise the workout. Warm up for 10 minutes on pool deck, do warm ups and stretches. Swim 200 meters, rest 30 seconds, then swim 4x100 meters with 30 second rest between sets. Swim a 500 meter continuous swim. Focus on proper technique, keep body streamlined. Pull arms through the strokes and smooth easy kicks. Do a 200 meter cool down.
Day #8
Youth Bike Outdoor Session
Planned Time: 0:40
WU 10-15 minutes, easy spinning in an easy gear, stay on small chain ring. Ride for 20 minutes at 85-90 RPMs, work on shifting gears and drinking from your water bottle with one hand. Focus on your surrondings as you ride, stay alert. 5-10 minute cool down (CD).
Planned Time: 0:40
WU 10-15 minutes, easy spinning in an easy gear, stay on small chain ring. Ride for 20 minutes at 85-90 RPMs, work on shifting gears and drinking from your water bottle with one hand. Focus on your surrondings as you ride, stay alert. 5-10 minute cool down (CD).
Day #9
Rest Day
Planned Time: 0:0
No workout scheduled.
Planned Time: 0:0
No workout scheduled.