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5 Phase plan for Triathlon Season Prep
Sport
Beginner
Body
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.
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.
Routine detail
Any
Phase 4A - Power & Endurance Swim
Est. 45 min
7 exercises
Barbell Pullover
3 Sets x 8,6,4 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8,6,4 Reps
Split Jump
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Stability Ball Shoulder Flexion
3 Sets x 15 Reps
Any
Phase 2A - Build for 2-4 weeks
Est. 67 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Plank
3 Sets
Side Bridge
3 Sets
Side Bridge
3 Sets
Superman
3 Sets
Any
Phase 3A - Endurance 2-4 weeks
Est. 63 min
9 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Deadlift
1 Set x 15 Reps
Plank
3 Sets
Side Bridge
3 Sets
Side Bridge
3 Sets
Superman
3 Sets
Any
Phase 1A - Base 2-4 weeks
Est. 117 min
10 exercises
Swimming
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Plank
3 Sets
Side Bridge
3 Sets
Side Bridge
3 Sets
Superman
3 Sets
Any
Phase 1B - Base for 2-4 weeks
Est. 59 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Walking Lunge
1 Set x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Any
Phase 3B - Endurance for 2-4 weeks
Est. 74 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Walking Lunge
1 Set x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Any
Phase 5B - Peak Power Compound for 2-4 weeks
Est. 33 min
6 exercises
Dumbbell Bench Press
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Plank It - Plank, Up/Dn, Dn/UP, Plank, L-Plank, R-Plank, Plank, Table Bridge
2 Sets
Any
Phase 2C - Build for 2-4 weeks
Est. 59 min
9 exercises
Dip
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Back Hyperextension
3 Sets x 12 Reps
Any
Phase 1C - Base for 2-4 weeks
Est. 48 min
9 exercises
Dip
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Any
Phase 4C - Power & Endurance Run
Est. 45 min
7 exercises
Machine Single-Leg Extension
3 Sets x 8,6,4 Reps
Machine Single-Leg Extension
3 Sets x 8,6,4 Reps
Machine Calf Raise
3 Sets x 8,6,4 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Any
Phase 3C - Endurance for 2-4 weeks
Est. 80 min
9 exercises
Dip
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Box Jump Multiple Response
3 Sets x 15 Reps
Machine Leg Press
1 Set x 15 Reps
Crunch
3 Sets x 60 Reps
Oblique Crunch
3 Sets x 60 Reps
Oblique Crunch
3 Sets x 60 Reps
Back Hyperextension
3 Sets x 15 Reps
Any
Phase 6 - In Season Quicky
Est. 23 min
6 exercises
Dumbbell Bench Press
1 Set x 15 Reps
Machine Seated Row
1 Set x 15 Reps
Barbell Squat
1 Set x 15 Reps
Dumbbell Lunge
1 Set x 15 Reps
Machine Calf Raise
1 Set x 12 Reps
Plank It - Plank, Up/Dn, Dn/UP, Plank, L-Plank, R-Plank, Plank, Table Bridge
2 Sets
Any
Phase 4B - Power & Endurance Bike
Est. 56 min
8 exercises
Barbell Deadlift
3 Sets x 8,6,4 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 8,6,4 Reps
Machine Single-Leg Curl
3 Sets x 8,6,4 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 15 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Assisted Hyperextension
3 Sets x 15 Reps
Any
Phase 5A - Peak Power Iso for 2-4 weeks
Est. 64 min
12 exercises
Cable Rope Hammer Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Pullover
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Jackknife Sit-Up
2 Sets x 12 Reps
Oblique Crunch
2 Sets x 12 Reps
Oblique Crunch
2 Sets x 12 Reps
Superman
2 Sets
Any
Phase 2B - Build for 2-4 weeks
Est. 68 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
1 Set x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 12 Reps
Single-Leg Glute Bridge
3 Sets x 12 Reps
Single-Leg Glute Bridge
3 Sets x 12 Reps
