Intermediate Triathlon Training Plan

Level 2

  • intermediate level

The following is an integrated program designed to develop strength for triathlons. It is important to complete the corrective and stabilizing phase before starting this phase of the program. The goal of this program is to strengthen the body in all three planes of motion to obtain the maximum efficiency in movement. Total "communication" to all parts of the body is essential for this to happen. Some of the following exercises show bands being used - cables can also be used to perform the same exercises and will allow you to use more weight if required. Perform these exercises in a circuit due to the nature of the sport. Research is proving this to be the most beneficial method of improvement.

Day 2

Rest day!

Day 3

This daily workout contains 5 activities, you'll be doing the following activities:

Single leg dumbbell scaption
Sets: 3 Reps: 20

Squat bicep curl with dumbbells
Sets: 3 Reps: 12

Heisman step with medicine ball
Sets: 3 Reps: 20

Rotational lunge with single arm dumbbell row
Sets: 3 Reps: 20

Running (7 min per mile)

Day 4

Rest day!

Day 5

This daily workout contains 6 activities, you'll be doing the following activities:

Resistance band bent over row
Sets: 3 Reps: 20

Stability ball push up on single leg
Sets: 3 Reps: 10

Barbell snatch grip deadlift
Sets: 3 Reps: 20

Dumbbell push press
Sets: 3 Reps: 20

Dumbbell uppercut to overhead press
Sets: 3 Reps: 20

Swimming, Moderate

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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