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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.
Swimming
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1x0 reps |
rest: 60s
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Barbell Bench Press
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3x10 reps |
rest: 80s
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Barbell Full Squat
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3x10 reps |
rest: 80s
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Barbell Bent Over Row
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3x10 reps |
rest: 80s
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Standing Calf Raises
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3x10 reps |
rest: 80s
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Barbell Deadlift
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1x10 reps |
rest: 80s
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Plank
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3x8 reps |
rest: 30s
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Side Bridge
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3x8 reps |
rest: 30s
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Side Bridge
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3x8 reps |
rest: 30s
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Superman
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3x8 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 80s
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Barbell Full Squat
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3x10 reps |
rest: 80s
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Standing Calf Raises
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3x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 80s
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Dumbbell Walking Lunges
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1x10 reps |
rest: 80s
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Jackknife Sit up
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3x10 reps |
rest: 40s
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Abdominal Pendulum
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3x10 reps |
rest: 60s
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Single Leg Glute Bridge
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3x10 reps |
rest: 40s
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Single Leg Glute Bridge
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3x10 reps |
rest: 40s
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Dip
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3x10 reps |
rest: 30s
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Barbell Full Squat
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3x10 reps |
rest: 30s
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Dumbbell Upright Row
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3x10 reps |
rest: 30s
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Box Jump Multiple Response
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3x10 reps |
rest: 30s
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Leg Press
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1x10 reps |
rest: 30s
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Crunches
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3x20 reps |
rest: 30s
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Oblique Crunches
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3x20 reps |
rest: 30s
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Oblique Crunches
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3x10 reps |
rest: 30s
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Hyperextensions - Back Extensions
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3x10 reps |
rest: 30s
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Barbell Bench Press
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3x12 reps |
rest: 96s
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Barbell Full Squat
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3x12 reps |
rest: 86s
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Barbell Bent Over Row
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3x12 reps |
rest: 96s
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Standing Calf Raises
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3x12 reps |
rest: 96s
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Barbell Deadlift
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1x12 reps |
rest: 96s
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Plank
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3x8 reps |
rest: 60s
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Side Bridge
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3x8 reps |
rest: 60s
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Side Bridge
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3x8 reps |
rest: 60s
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Superman
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 96s
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Barbell Full Squat
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3x12 reps |
rest: 96s
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Wide Grip Lat Pulldown
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3x12 reps |
rest: 96s
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Seated Calf Raise
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3x12 reps |
rest: 96s
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Dumbbell Walking Lunges
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1x12 reps |
rest: 80s
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Jackknife Sit up
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3x12 reps |
rest: 40s
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Abdominal Pendulum
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3x12 reps |
rest: 60s
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Single Leg Glute Bridge
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3x12 reps |
rest: 40s
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Single Leg Glute Bridge
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3x12 reps |
rest: 40s
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Dip
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3x12 reps |
rest: 40s
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Barbell Full Squat
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3x12 reps |
rest: 40s
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Dumbbell Upright Row
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3x12 reps |
rest: 40s
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Box Jump Multiple Response
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3x12 reps |
rest: 4s
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Leg Press
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1x12 reps |
rest: 40s
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Crunches
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3x30 reps |
rest: 30s
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Oblique Crunches
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3x30 reps |
rest: 30s
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Oblique Crunches
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3x30 reps |
rest: 30s
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Hyperextensions - Back Extensions
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3x12 reps |
rest: 30s
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Barbell Bench Press
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3x15 reps |
rest: 60s
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Barbell Full Squat
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3x15 reps |
rest: 60s
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Barbell Bent Over Row
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3x15 reps |
rest: 60s
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Standing Calf Raises
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3x15 reps |
rest: 60s
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Barbell Deadlift
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1x15 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Side Bridge
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3x8 reps |
rest: 60s
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Side Bridge
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3x8 reps |
rest: 60s
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Superman
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x15 reps |
rest: 96s
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Barbell Full Squat
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3x15 reps |
rest: 96s
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Wide Grip Lat Pulldown
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3x15 reps |
rest: 96s
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Seated Calf Raise
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3x15 reps |
rest: 96s
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Dumbbell Walking Lunges
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1x15 reps |
rest: 96s
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Jackknife Sit up
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3x15 reps |
rest: 48s
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Abdominal Pendulum
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3x15 reps |
rest: 60s
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Single Leg Glute Bridge
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3x15 reps |
rest: 40s
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Single Leg Glute Bridge
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3x15 reps |
rest: 40s
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Dip
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3x15 reps |
rest: 40s
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Barbell Full Squat
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3x15 reps |
rest: 40s
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Dumbbell Upright Row
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3x15 reps |
rest: 40s
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Box Jump Multiple Response
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3x15 reps |
rest: 4s
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Leg Press
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1x15 reps |
rest: 40s
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Crunches
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3x60 reps |
rest: 30s
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Oblique Crunches
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3x60 reps |
rest: 30s
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Oblique Crunches
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3x60 reps |
rest: 30s
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Hyperextensions - Back Extensions
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3x15 reps |
rest: 30s
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Barbell Bent Arm Pullover
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3x8,6,4 reps |
rest: 60s
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Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
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Cable Triceps Pushdown
|
3x8,6,4 reps |
rest: 60s
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Scissors Jump
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3x15 reps |
rest: 60s
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Scissor Kick
|
3x15 reps |
rest: 60s
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Abdominal Pendulum
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3x15 reps |
rest: 60s
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Exercise Ball Alternating Arm Ups
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3x15 reps |
rest: 60s
|
Barbell Deadlift
|
3x8,6,4 reps |
rest: 60s
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Dumbbell Bench Press
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3x15 reps |
rest: 60s
|
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Single Leg Curl
|
3x8,6,4 reps |
rest: 60s
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Single Leg Curl
|
3x8,6,4 reps |
rest: 60s
|
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Dumbbell Lateral Lunge with Bicep Curl
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3x15 reps |
rest: 60s
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Decline Reverse Crunch
|
3x15 reps |
rest: 60s
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Decline Oblique Crunch
|
3x15 reps |
rest: 60s
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Hyperextensions With No Bench
|
3x15 reps |
rest: 60s
|
Leg Extension with One Leg
|
3x8,6,4 reps |
rest: 60s
|
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Leg Extension with One Leg
|
3x8,6,4 reps |
rest: 60s
|
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Standing Calf Raises
|
3x8,6,4 reps |
rest: 60s
|
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Dumbbell Lateral Lunge with Bicep Curl
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3x15 reps |
rest: 60s
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Dumbbell Bent Over Row
|
3x15 reps |
rest: 60s
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Decline Crunch
|
3x15 reps |
rest: 60s
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Mountain Climbers
|
3x15 reps |
rest: 60s
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Cable Rope Hammer Curls
|
2x12 reps |
rest: 60s
|
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Cable Rope Triceps Pushdown
|
2x12 reps |
rest: 60s
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Barbell Bent Arm Pullover
|
2x12 reps |
rest: 60s
|
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Dumbbell Lateral Raise
|
2x12 reps |
rest: 60s
|
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Dumbbell Fly
|
2x12 reps |
rest: 60s
|
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Leg Extensions
|
2x12 reps |
rest: 60s
|
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Lying Leg Curls
|
2x12 reps |
rest: 60s
|
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Standing Calf Raises
|
2x12 reps |
rest: 60s
|
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Jackknife Sit up
|
2x12 reps |
rest: 60s
|
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Oblique Crunches
|
2x12 reps |
rest: 60s
|
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Oblique Crunches
|
2x12 reps |
rest: 60s
|
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Superman
|
2x8 reps |
rest: 60s
|
Dumbbell Bench Press
|
2x12 reps |
rest: 60s
|
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Seated Machine Row
|
2x12 reps |
rest: 60s
|
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Barbell Squat
|
2x12 reps |
rest: 60s
|
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Dumbbell Lunges
|
2x12 reps |
rest: 60s
|
||
Standing Calf Raises
|
2x12 reps |
rest: 60s
|
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Plank It - Plank, Up/Dn, Dn/UP, Plank, L-Plank, R-Plank, Plank, Table Bridge
|
2x8 reps |
rest: 60s
|
Dumbbell Bench Press
|
1x15 reps |
rest: 60s
|
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Seated Machine Row
|
1x15 reps |
rest: 60s
|
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Barbell Squat
|
1x15 reps |
rest: 60s
|
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Dumbbell Lunges
|
1x15 reps |
rest: 60s
|
||
Standing Calf Raises
|
1x12 reps |
rest: 60s
|
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Plank It - Plank, Up/Dn, Dn/UP, Plank, L-Plank, R-Plank, Plank, Table Bridge
|
2x8 reps |
rest: 60s
|