Advanced Triathlon Training Schedule (CS)

intermediate level

The final phase of our workout 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 workout focuses on power production for the triathlon run.

Week 1

Day 1

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

	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)
	Lying dumbbell tricep extension on ball (French press) Sets: 3 Reps: 10
	Bent over single arm barbell row Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

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

	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Multiplanar lunge Sets: 3 Reps: 15
	Dumbbell uppercuts with staggered stance Sets: 3 Reps: 12
	Running (6 min per mile)
	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

Day 4

Rest day!

Day 5

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

	Core push up board with running motion Sets: 3 Reps: 10
	Swimming, Moderate
	Standing alternating shoulder press with dumbbells Sets: 3 Reps: 12
	Alternating prone shoulder press on ball with dumbbell Sets: 3 Reps: 15
	Single arm cable fly with rotation Sets: 3 Reps: 10
	Medicine ball twisters Sets: 3 Reps: 10
	Standing plank hold cable Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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Advanced Triathlon Training Schedule

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