Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

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 Coach

Length

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!









  1. 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!

  2. 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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
strength x3
00:22:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
strength
00:22:00 00:30:00

Training Load By Week


Michael Ricci

D3 MULTISPORT, INC

D3 MULTISPORT, INC.
The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans or 1-to-1 coaching.

View all Training Plans by this Coach
  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$7.95 - Buy Now