Advanced Triathlete Off Season Plan

Advanced Off-Season Strength & Conditioning Plan for Triathletes 

Prepare to elevate your athletic prowess during the off-season with The Triathlon Coaching Company’s comprehensive Strength & Conditioning Plan, strategically designed for advanced triathletes. 

Utilising a full array of commercial gym equipment, this plan is structured to enhance your training capacity, boost metabolic efficiency, and maximise total body strength, ensuring you're competition-ready for the upcoming season. 

Plan Overview:

Duration: 16 Weeks 

Sessions per Week: 3 

Required Facilities: Commercial Gym equipped with dumbbells, kettlebells, barbells, and cables 

Detailed Phases of the Plan: 

1. General Prep (Weeks 1-8):

Objective: Progress from foundational training while increasing your overall training capacity. 

Approach: Anticipate a rise in workout volume with exercises emphasising bilateral movements to promote balance and functional strength. 

Sets/Reps: 2-3 sets of 8-10 repetitions, focusing on comprehensive development rather than isolated muscle work. 

2. Metabolic Conditioning (Weeks 9-12):

Objective: Enhance your capacity for sustained work, emphasising movement quality to reduce the risk of injury and pain. 

Approach: Implement escalating density training, adjusting the intensity and density of work sets to push your metabolic thresholds without compromising form. 

3. Max Strength (Weeks 13-16):

Objective: Build peak body strength and enhance movement efficiency, which are crucial for the demanding nature of triathlon events. 

Approach: Concentrate on fundamental movement patterns with a bilateral emphasis to ensure even strength development and efficiency across all muscle groups. 

Sets/Reps: 3-5 sets of 3-6 repetitions, targeting robust strength gains through heavier loads and fewer repetitions. 

Plan Features: 

Advanced Equipment Use: Leverage standard gym equipment like dumbbells, kettlebells, barbells, and cables to maximise each phase of your strength training.

Plyometric Integration: Although no specific speed equipment is used, plyometric exercises improve power and explosiveness, benefiting your swim, bike, and run segments. 

Customised for High-Level Athletes: This programme is designed for those with a high training age and a history of progressing through structured strength programmes, ensuring the workouts meet your advanced training needs. 

This off-season plan transforms downtime into growth time. Our Advanced Strength & Conditioning Plan prepares you for the rigours of competition and sets new standards in your athletic development. Embrace this targeted approach to training and return to the triathlon season stronger and more formidable than ever.

Powered by Bridge!

This program will Be delivered straight to your phone using the Bridge iOS and Android phone and tablet app through BridgeAthletic. 

A few key benefits: 

• Exercise videos and cues to walk you through every movement
• Custom weight prescriptions based on your previous sets
• Easy tracking in the app so you can see your progress in real time!
• Daily readiness surveys to check in on how you're feeling and performing

Ready to train? Let's get started!

Join today and let's start training together!