Strength and Conditioning Plans

Whether your passion is triathlon, duathlon, running, or cycling, you will want to perform well this season, next season and hopefully for many years to come...

Our strength plans boost power, flexibility, coordination, agility, strength, and stability, providing a strong foundation to support your training. This will enhance your efficiency and ultimately elevate your performance.

Adding strength and conditioning to your training regimen will help reduce the risk of injury by improving strength and stability and addressing imbalances caused by repetitive overuse.

The plans are available in 8, 12, 16, 20, or 24 weeks at Beginner, Intermediate, or Advanced levels. They have two 20-minute weekly sessions focusing on essential movements for endurance training.

Preview and Purchase: Strength Plans for Busy Athletes.

Bonus Material:

The first week of your plan includes ten stretches for endurance athletes and ten dynamic movements for warming up before your discipline-specific workouts. Add these to your training routine to minimise injury risk and get the most out of your race-plan sessions.

Key Components of the Plan:

• Squats: Build foundational strength and stability.
• Lunges: Enhance balance and lower body power.
• Stepping: Improve agility and coordination.
• Hinge: Develop posterior chain strength.
• Pull: Strengthen your back and improve posture.
• Calf: Increase lower leg power and endurance.
• Push: Boost upper body strength and muscular endurance.

Required Equipment:

To get the most out of your strength plan, you'll need the following equipment:

• Dumbbells (Beginner, Intermediate and Advanced)
• Bands (Beginner, Intermediate and Advanced)
• Box or Step (Beginner, Intermediate and Advanced)
• TRX Suspension Trainer (Advanced)

Progress Through Levels:

There are three levels of plans, designed to match your changing fitness needs.

1. Beginner: Establish a strong foundation and master form.
2. Intermediate: Increase intensity and complexity of movements.
3. Advanced: Challenge your limits and achieve peak performance.

Getting Started

1. Apply the plan to start on the same day as your race plan (if you are an Unlimited Athlete, we will do that for you).
2. If your race plan is longer than your strength plan, you can repeat your plan with increased resistance or choose the next level.
3. You should feel fresh and ready to do your key sessions justice. Learn more: Workout Order

Resistance

Dumbbells

• Light Weights (1-5 kg): Perfect for beginners focusing on form and endurance.
• Moderate Weights (6-10 kg): Suitable for intermediate users aiming to boost muscle strength.
• Heavy Weights (11 kg+): Ideal for advanced athletes targeting muscle mass.

Resistance Bands

• Light Resistance: Ideal for beginners and injury recovery.
• Medium Resistance: Suited for intermediate users enhancing muscle strength.
• Heavy Resistance: Perfect for advanced athletes seeking a challenging workout.

Rest Intervals

When following MyProCoach strength plans alongside training for endurance events, we suggest that you manage your resistance carefully to prevent soreness and ensure you are ready to perform your next endurance event-specific workout maximally.

• You can rest for up to 30 seconds between reps for single-joint exercises such as calf raises.
• For multi-joint exercises such as squats and lunges, you can rest for up to 2 minutes. You will likely need less rest when managing your resistance.

If you are short on time, you can alternate between exercises to reduce time at rest. For example, try doing 1 set of a squat movement followed by 1 set of a pull movement, and then repeat (squat, pull, squat, pull).

Recording Strength Sessions in TrainingPeaks

When you complete a new strength workout on the App, it will not sync with the workout in TrainingPeaks, like your swim, bike and run workouts. To measure approximate TSS:

1. You can record your session on your device for the duration of your session.
2. Use your hrTSS or estimate TSS using the table below and enter the values manually.

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Stretches

Ten suggested stretches accompany the strength sessions. After your strength and discipline-specific training, include 2-3 stretches that meet your specific needs; the ones outlined in the plan are just guides. You may have some favourite stretches that work well for you.

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