Triathlon Resistance Training - 16 Week Program

• This program should be performed by Juniors above 13 only and should have qualified supervision.

• 10-15 minutes of jogging and stretching before and after.

• Perform the sets, using controlled movement, full movement range & appropriate speed.

• Allow appropriate recovery time between exercises.

• As you become fitter, you can make the workout tougher by increasing the amount of weight lifted.

Training Phases	Hypertrophy Phase	Strength Phase	Power Phase	Strength/Endurance Phase
Period	4 weeks	4 weeks	4 weeks	4 weeks
Set & Reps	2 x 15	3 x 10-12	4 x 6-8	1 x 25-30
Rest between ex.	Short	Medium	Long	no rest between exercises (circuit format)
Weight  (Senior program only)	Low	Medium	Heavy	Medium
Speed	Medium	Slow	Slow	Fast
Abdominal Routine (See below)	Full routine at the end	Half routine at the start and half at the end.	One abs exercise between each weight exercise	Half routine at the start and half at the end.
Stretch Routine (See below)	Before & after	Before & after	Before & after	Before & after

 

In the tables below, fill in your data (sets, reps and weight) for each phase.

Junior's Bodyweight Resistance Exercises	Date	Date	Date	Date
Squats
Push-ups
Standing Calf Raises
Dips
Lunges
Sit-ups
Hips Extension / Bridging
Back Raises
Full Abdominal Routine (see below)
Full Stretching Routine (see below)

 

Senior's Weight Resistance Training Exercises	Date	Date	Date	Date
Leg Press
Leg Curl
Calf Raise
Lat Pull down
Chest Press
Shoulder Press
Biceps Curl
Triceps Push-Down
Full Abdominal Routine (see below)
Full Stretching Routine (see below)

Abdominal Training Program (Full Abdominal routine): Build up to a performance of three sets of 20 repetitions for each exercise.

Full Stretching Routine: As a warm up, perform each exercise, holding for 20 seconds. As a cool down, perform each exercise twice, holding for 30 seconds. As a stretching session, perform each exercise three times, holding for 60 seconds.