This plan is specifically designed for triathletes, swimmers, runners or any multisport athletes. It is 22 Weeks long and is a 2 day split, meaning one upper body and one lower body day per week. This program starts with a low intensity week to provide a base estimate to your 1-Rep-Max and Working percentages. Program ends in a Max Out week (Test week). Program includes a % calculator that auto populates your working percentages & can be downloaded/saved to your phone for convenience.

For those athletes who are in season and preparing to race, this program can be done up until TWO weeks (14 days) of your race. I highly recommend as your race gets closer you switch programs. I will be building a program called Race Taper - Strength that will keep you moving in the gym with less volume and intensity so that you are ready to race your race.

I offer 2 additional plans at https://marketplace.trainheroic.com/brand/coast-triathlon-weightlifting

One is 2 workouts a week and the other is 4 workouts a week; TrainHeroic is more user friendly for Stregngth Training that TP. You can log sets, reps, weight, add/subtract or modify lifts based on feeling or equipment access. Plus I can track your progress and answer any questions you may have.

Don't hesitate to reach me at haley.n.razor@gmail.com with any questions you may have!

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If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight, wouldn't you want to get started? Well, studies show that strength training can provide all those benefits and more.

Strength training — also known as weight or resistance training — is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight, according to the American Heart Association.

And what’s important for everyone to know is that strength training is not just about body builders lifting weights in a gym. Regular strength or resistance training is good for people of all ages and fitness levels to help prevent the natural loss of lean muscle mass that comes with aging (the medical term for this loss is sarcopenia). It can also benefit people with chronic health conditions, like obesity, arthritis, or a heart condition.

Exercises in this Plan:
Bench Press
Back Squats
Barbell Row
Bent over row
Bicep Curls
Box Squats
Bulgarian Split Squat
Calf Raises
Deadlifts
Dumbbell Bench Press
Dumbbell Pullover
Dumbbell Row
Face Pulls
Front Squats
Glute Bridges
Goblet Squats with dumbbell
Good Mornings
Hip Thrusts
Incline Bench Press
Lat Pull Down
Lateral dumbbell raises
Lateral Lunge
Leg Curls
Leg Extension
Leg Press
Lunges (can add weight)
Military Press
Pectoral Flies
Reverse Fly
Reverse Lunges
Seated dumbbell overhead press
Seated Row
Shrugs
Standing Dumbbell Press
Step Ups onto at least an 18' box
Strict Press
Tricep Extensions