Intermediate Triathlon Training Plan

Level 2

  • intermediate level

The following is an integrated workout 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 workout 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 1

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

Resistance Band Woodchop
Sets: 3 Reps: 12

Side Lunge With Dumbbell Tricep Extension
Sets: 3 Reps: 12

Dumbbell Squat Curl Press on Single Leg
Sets: 3 Reps: 12

Side Lunges With Bands and Arm Drive
Sets: 3 Reps: 12

Standing Resistance Band Row With Single Arm Elbow Draw
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 4 exercises, you'll be doing the following exercises:

Heisman Step With Medicine Ball
Sets: 3 Reps: 20

Single Leg Dumbbell Scaption
Sets: 3 Reps: 20

Squat Bicep Curl With Dumbbells
Sets: 3 Reps: 12

Rotational Lunge With Single Arm Dumbbell Row
Sets: 3 Reps: 20

Day 4

Rest day!

Day 5

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

Resistance Band Bent Over Row
Sets: 3 Reps: 20

Dumbbell Uppercut to Overhead Press
Sets: 3 Reps: 20

Dumbbell Push Press
Sets: 3 Reps: 20

Stability Ball Push Up on Single Leg
Sets: 3 Reps: 10

Barbell Snatch Grip Deadlift
Sets: 3 Reps: 20

Day 6

Rest day!

Day 7

Rest day!

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