Sprint Triathlon Workout Plan

This is a Sprint Triathlon Workout Plan which is carefully curated to help you enhance your athletic performance, gain strength, build muscle and increase stamina.

For this program, we want to use a mixture of Periodization (planned manipulation of training variables like load, sets, and repetitions to maximize training adaptations) & Circular Progression (establish a goal for reps).

Periodization can further be classified in the following 3 formats:

1. Macrocycle - A larger cycle that is moving towards an overall goal for 6-12 weeks
2. Mesocycle - Smaller cycles that have smaller goals (either Endurance, Hypertrophy, or Power) for 2-4 weeks
3. Microcycle - Smallest cycles that map into a Mesocycle that are 1-2 weeks

The idea here is to challenge your muscles and keep them guessing every few weeks. For those who are new to weightlifting, you will have great newbie gains, and we want to try to take advantage of that and let you progress quickly. BUT, we don't want to overdo it and make it too difficult to do your sports training.

The plan progression and exercises are focused on the Sprint Triathalon based on simplifying equipment used and making sure we build your core & athleticism.

Most exercises focus on unilateral movements. The reason for this is we want to make sure that you have balanced strength. Especially for beginners, something like Bench Press, it is easy to accidentally push more with one side than the other. By using Dumbbells, Kettlebells, and focusing on unilateral movements, we isolate each arm/leg so that we can assure they both build equal strength. Additionally, we want to make sure we build up some of those athletic balancing muscles so that if you were to lose balance on a run or bike ride, you could quickly recoup.