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D3 FREE 4 Week Body Weight Strength Plan with Video Instruction
Browse More Plans
D3 FREE 4 Week Body Weight Strength Plan with Video Instruction
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
D3 Multisport Founder Mike Ricci: USAT Coach of the Year and Certified Strength Coach
All plans by this CoachLength
4 Weeks
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
- How Do I Know This Plan Works?
This is the same training philosophy we have used with our athletes for the last 30 years. We were, if not the first, one of the first coaching groups to implement strength training into our program, decades ago! - What's Included in the Plan?
A strength plan that you can take on the go with you if you don't have a weight room or access to equipment. If you have a jumprope, a foam roller, and a physio ball that would he helpful. This plan will help you be bulletproof for your upcoming season. We'll help you create a well rounded, strong athlete as we believe: Strength and Power = Speed - Video instruction for each exercise and reps and sets laid out for the athlete. We take the guesswork out!
- Busy life? Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. These plans provide time-efficient workouts - Get in and get it done!
- EVIDENCE! Our plans are carefully designed with evidence-based training science, technology, and wisdom from one of USAT’s highest professionally certified coaches. You will gain confidence week-by-week that you are stronger and ready for the new season.
- Coach Support: Private, Team D3 Facebook group to ask our USAT Certified Coaches questions
- Knowledge: Premium content, instructional videos, and training tips
- Teammates: Gain support and camaraderie from other like-minded athletes through Team D3
- Savings: Team D3 Partner Discounts
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Friday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
strength
x3
|
00:22:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:22:00 | 00:30:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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