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Injury Prevention Strength / Base Season Triathlon

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Injury Prevention Strength / Base Season Triathlon

Author

Heather Casey, CSCS, USAT L2 Coach PeakStateFit.com

All plans by this Coach

Length

4 Weeks

Plan Description

Transition season plan emphasizing more core and strength than enduance volume.
Exercises focus on injury prevention by utilizing many stabilizer muscles and single leg exercises.
Core work balances work of anterior and posterior musle groups.
Quality Swim, Bike and Run over Quantity during this plan.
Watch and listen to Coach Casey's summary of the plan here: http://screencast.com/t/EPZlVTeLY13

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website:https://peakstatefit.com/team-memberships

PeakStateFit.com
Heather@PeakStateFit.com

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

1650yd catch drill plus mini band leg drag

Swim00:50:001509 m
100 pull no paddles w/ buoy
5 X 50 yard catch drill: you can use fins as mentioned in the video to help you focus on the drill without losing momentum in the water.
20 sec rest between each 50
5 X 50 swim no equipment - focus on using technique from catch drill without so much exaggeration. 20 sec rest
10 X 25 leg drag using mini band twisted to a figure 8 around your ankles.
200 swim
200 pull w/ buoy no paddles
200 swim moderate effort putting the drill to action.
8 X 25 yd kick with board
Details

Swim specific strength 3 sets (bands)

Strength00:40:0015 TSS
- 3 X 15 scapular retraction (band pull apart)
http://bbcom.me/2yigexW

- 3 x 15 face pull
http://bit.ly/1jsgqbv

- 3 x 15 tricep pull aparts
http://bit.ly/2xPI3MJ

- 3 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.
https://youtu.be/Z-fTxuCDW8Q

- 3 x 20 Swim cord presses
https://youtu.be/iBG2v6eNsVU
Details
Tuesday

At home leg strength work

Strength00:30:00
Do one set of mini band as warm up:
- 15 lateral walks each direction
- 15 front kicks
- 15 rear kicks
- 15 cross body kicks
Main set 5 exercises, 12-15 reps 2 sets:
- squats holding one 15-20 lb dumb bell with both hands at chest height
- hamstring pull in with stability ball
- lateral step up to chair or box holding 15lb in opposite hand. Engage core tightly!
- walking lunges holding 10-15 lbs in each hand
- spider man plank (12 reps knee to outside elbow)
- single leg deadlift holding 15lb in opposite hand tipping forward in airplane motion with leg extended to the back. Low back flat like a table top.
Details

30-45 min easy zone 2 spin with drills

Bike00:45:00
Keep it in Zone 2 today. Spin easy with cadence 90 for the first 10 minutes.
Drills:
1 min Single leg drills / 4 reps each leg
5 min easy spin with top of the pedal drill. Focus smooth full circle pedal stroke with a primary focus on the scraping from your heel then completing the power stroke with the top of the stroke keeping power!
repeat both drills once
spin easy to the end pulling all the technique together.
Details
Wednesday

Shoulder Prehab Injury Prevention

Strength00:20:00
Thera Band:
30 90 degree rotations back to front (maintain good shoulder stability)
30 90 degres rotations front to back (maintain good shoulder stability)
30 Arm Catch (arm above head in swim position, very small pulls of thera band to the front)
30 Arm Catch (arm above head in swim position, very small pulls of thera band to the back)
20 Infraspinatus Raises - form a small loop. hands inside loop. keep pushing outward and slowly raise arms over head then back down to top of thighs.)
20 Scapula Push up - from push up start position. keep arms straight. let shoulders sink then push back up beyond plank to rounded back.
20 Lower Trap squeezes - lie on bench face down with arms out and bent 90 degrees. Point finger tips down. squeeze shoulder blades by pushing elbows towards back
Details

1800 yds alternating 150s

Swim00:45:001646 m
150 yds each X 4 sets:
Pull with buoy NO paddles (Hard effort)
Pull with Buoy AND paddles (EZ)
Swim (EZ 50, Hard 50, EZ 50)
Details
Thursday

2 sets: Mini Band Drills and quick core

Strength00:20:00
With Mini Band:
- 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles
- 15 front kicks
- 15 back kicks
- 15 cross body kicks
- 60 sec forearm plank hold (booty and core TIGHTLY held in and take deep inhales and exhales)
- 12 superman lower back lifts
- 12 bird dogs each side (opposite arm / leg balance on hands and knees)
- 60 sec high plank (top of the push up) with knee drive to opposite elbow
Details

High / Low Bike and Strength

Bike01:00:00
10 min spin low resistance high cadence
Off the bike:
60 second static bridge lift
15 bridge lift repetitions feet flat
15 bridge lift repetitions on toes
15 bridge lift repetitions on heels w/ toes up
Stretch hips in a figure 4 stretch
12 push ups perfect form - on knees if needed
10 super man lifts with knees slightly bent like parachuting.
10 min on the bike: (1 min low resistance / high cadence alternate w/ 1 min higher resistance and slower cadence) Aim for a resistance that slows your cadence to 60-65 like climbing a hill.
Off the bike:
60 second static bridge lift
15 bridge lift repetitions feet flat
15 bridge lift repetitions on toes
15 bridge lift repetitions on heels w/ toes up
Stretch hips in a figure 4 stretch
12 push ups perfect form - on knees if needed
10 super man lifts with knees slightly bent like parachuting.
10 min on the bike: (1 min low resistance / high cadence alternate w/ 1 min higher resistance and slower cadence) Aim for a resistance that slows your cadence to 60-65 like climbing a hill.
cool down:
10 min spin low resistance high cadence
Details
Friday

Shoulder Prehab Injury Prevention

Strength00:20:00
Thera Band:
30 90 degree rotations back to front (maintain good shoulder stability)
30 90 degres rotations front to back (maintain good shoulder stability)
30 Arm Catch (arm above head in swim position, very small pulls of thera band to the front)
30 Arm Catch (arm above head in swim position, very small pulls of thera band to the back)
20 Infraspinatus Raises - form a small loop. hands inside loop. keep pushing outward and slowly raise arms over head then back down to top of thighs.)
20 Scapula Push up - from push up start position. keep arms straight. let shoulders sink then push back up beyond plank to rounded back.
20 Lower Trap squeezes - lie on bench face down with arms out and bent 90 degrees. Point finger tips down. squeeze shoulder blades by pushing elbows towards back
Details

Endurance and single arm catch drills

Swim00:45:001554 m
400 warm up easy pull no paddles
200 as:
- 25 single arm swim drill right arm (focus on left arm staying close to surface w/ hand slightly angled down in 'catch' position. Right arm pulls through all the way to hip then elbow lifts high for good entry shoulder width.
- 25 swim with tech awareness
- 25 left arm drill
- 25 swim
repeat (for total of 200 yards for set)
300 pull w/ paddles
200 drill same as previous
400 swim with tech awareness
200 pull no paddles cool down
Details
Saturday

2 sets: core basics

Strength00:15:00
1 min perfect form of each:
- forearm plank
- side plank right (OK to cut time to 30-40 sec)
- bridge lift (hold with even pelvis)
- side plank left (OK to cut time to 30-40 sec)
- single leg bridge lift right (even pelvis)
- single leg bridge lift left (even pelvis)
___________________________________________
repeat for two sets total
Details

45 min ride

Bike00:45:00
45 min trainer ride for consistency/frequency. Just get time in the saddle. The effort is not as important as being consistent with your rides. It is ok to just spin during this phase.
Details
Sunday

30-60 min yoga class or dvd

Crosstrain01:00:00
30 minutes to 1 hr yoga practice from class, dvd or self instructed
Details

Tara Styles 30 min yoga video

Other00:30:00
https://www.youtube.com/watch?v=o2y3CQP8dk8
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x5
02:11:00 00:40:00
Run x3
02:14:00 01:30:00
Swim x2
01:55:00 00:50:00
Other x2
00:19:00 00:35:00
Bike x2
02:05:00 01:15:00
X-Train x2
01:37:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
Strength Strength
02:11:00 00:40:00
Run Run
02:14:00 01:30:00
Swim Swim
01:55:00 00:50:00
Other Other
00:19:00 00:35:00
Bike Bike
02:05:00 01:15:00
Crosstrain X-Train
01:37:00 01:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Heather Casey

Peak State Fit

Heather Casey founded Peak State Fit with the concept of providing sports performance services to anyone desiring the techniques and technologies used by the best in the world. They provide a unique blend of evidence-based, field-proven training services that have been validated at the highest levels of sport and fitness in the world. Taking their experiences from elite sport, they help you live better, feel better and be confident doing the things you love.

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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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