Advanced Triathlon Training Schedule

Level 3

  • intermediate level

The final phase of our program for the Triathlon is power. Make sure you have completed Phases 1 and 2 on Stabilization and Strength prior to starting this phase. A total of 18 sessions in the first two phases (3 sessions per week for 6 weeks - 9 sessions stability and 9 sessions strength) is advisable; however, this is a guide only and will vary depending on the athletes and clients involved in the program. Our goal is to convert all of the previous work into maximum functional power and efficiency (speed + strength) in all three disciplines. The following program focuses on power production for the triathlon run.

Day 1

This daily workout contains 7 activities, you'll be doing the following activities:

Lying dumbbell tricep extension on ball (French press)
Sets: 3 Reps: 10

Bent over single arm barbell row
Sets: 3 Reps: 10

Dumbbell power clean
Sets: 3 Reps: 10

Cable rope pulls (saw)
Sets: 3 Reps: 10

Cable tricep chop pivot
Sets: 3 Reps: 10

Tricep pulldown to lateral jump
Sets: 3 Reps: 10

Bike, Moderate (Road)

Day 2

Rest day!

Day 3

This daily workout contains 7 activities, you'll be doing the following activities:

Dumbbell uppercuts with staggered stance
Sets: 3 Reps: 12

Squat bicep curl with dumbbells and rotation
Sets: 3 Reps: 12

Ice skaters with crossover
Sets: 3 Reps: 10

Jump squat with stabilization
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Multiplanar lunge
Sets: 3 Reps: 15

Running (6 min per mile)

Day 4

Rest day!

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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