15 Week Triathlon Strength Program: Your Roadmap to Strength, Stability & Power
11 weeks - $59.00
This program is designed for an individual who is actively involved in swimming, cycling and running, and wants to develop a combination of intelligent injury prevention, superior force production, and a well-balanced body.
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
Bike Phase I
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12
Day #2
Run Phase 1
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side
Day #3
Swim Phase I
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x
Day #4
Bike Phase I
Planned Time: 0:0
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12
Planned Time: 0:0
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12
Day #5
Run Phase 1
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side
Day #6
Swim Phase I
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x
Day #7
Bike Phase I
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Explosive Reach For Sky with Dumbbell or Med Ball - 10-12x Single Leg Overhead Press with Knee Drive - 10-12x Notes: alternate legs or switch halfway through set to a new leg Woodchopper - 10-12x per side Front Plank Reaches - 10-12x per arm Stability Ball Single Leg Bridge - 10-12
Day #8
Run Phase 1
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 3x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Lateral Hip Hikes - 12-15x One Arm Overhead Lunge - 12-15x per leg Glut Medius Band Walks - 12-15x (can order bands from http://www.performbetter.com/?kbid=2276) Balance Disc/Ball Alternating Overhead Press - 12-15x per side Alternating Cable Rows - 15-20x per side
Day #9
Swim Phase I
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x
Videos can be viewed at http://www.pacificfit.net/triathlonvideos.html Complete the following exercises as a circuit, 4x through. Rest minimally between exercises, and recover for 1-2 minutes after each circuit. Push-up - 12-15x Notes: This exercise can be made more difficult placing a stability ball under feet. Single Leg Row and Throw - 8-10x Side Plank Rotation - 12-15x Cable Torso Twist - 12-15x Running Man Row - 12-15x