5 Phase plan for Triathlon Season Prep

Plan Details

The 5 Phase plan for Triathlon Season Prep routine by OgreFit is a 15 day workout plan. It is a beginner level plan to achieve sport fitness goals.

Plan Description

This is a 5 phase plan that i've adapted from www.Trinewbies.com, www.racetri.com, and www.bodybuild... Read More

This is a 5 phase plan that i've adapted from www.Trinewbies.com, www.racetri.com, and www.bodybuilding.com to prepare for my upcoming season. This Plan is used in conjunction with a cario plan split between swimming, biking and running that is not part of this plan. Before doing any of these workouts do at least 10 min of cardio to warm up. After each of these workouts, don't forget to stretch, use a foam roller and also work on stability exercises for shoulders, hips and ankles. Phase 1 - Building a Base 2-4 weeks, 3X/wk (a, b, c workouts). Use 55-65% of your 1 rep max for 2-3 sets of 10, 4 count up and 4 count down Phase 2 - Build 2-4 Weeks, 3X/wk (a, b, c workouts), Use 50-60% of your 1 rep max for 2-3 Sets of 12, 4 count up and 4 count down Phase 3 - Strength & Endurance 2-4 weeks, 3X/wk (a, b, c workouts). Use 45-55% of your 1 rep max, 2-3 sets of 15, 2 count up, 4 count down. Phase 4 - Power & Endurance 2-4 weeks, 3X/ wk Power Lifts - 85-90% 1 Rep max. 3 sets of 8,6,4 reps. 4 count up 4 count down. Endurance Lifts - Use 45-55% of your 1 rep max, 2-3 sets of 15, 2 count up, 4 count down. Phase 5 - Peak Power 2-4 Weeks, 2X/Week Use 55-65% 1 Rep Max, 2 sets of 12 reps with a 2 count up, 2 count down. In Season 1-2X/week Use 65% 1 Rep Max, 1 sets of 12-15 reps 2 count up, 4 count down.