Sprint Triathlon Workout Plan

Google Sheet Workout Export

By Alex Meyers

Experience Intermediate (2-3 years)
Time 37 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

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.

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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Split Squat With Kettlebells

See Exercise Notes

3 rounds15-18 reps0s
1B.Split Squat With Kettlebells

See Exercise Notes

3 rounds15-18 reps0s
1C.Kettlebell Standing Calf Raise
3 rounds15-18 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Side-Lying Leg Lift

See Exercise Notes

3 rounds15-18 reps0s
2B.Side-Lying Leg Lift

See Exercise Notes

3 rounds15-18 reps0s
2C.Prone Hip Extension

See Exercise Notes

3 rounds15-18 reps0s
2D.Prone Hip Extension

See Exercise Notes

3 rounds15-18 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Double Kettlebell Walking Lunges

See Exercise Notes

3 rounds15-18 reps0s
3B.Kettlebell Box Step-Up

See Exercise Notes

3 rounds15-18 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Leg Extensions
3 rounds15-18 reps0s
4B.Lying Leg Curls
3 rounds15-18 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Chest Dips

See Exercise Notes

3 rounds15-18 reps0s
1B.Kettlebell Alternating Gorilla Row
3 rounds15-18 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Single-arm Banded Vertical Pullovers

See Exercise Notes

3 rounds15-18 reps0s
2B.Single-arm Banded Vertical Pullovers

See Exercise Notes

3 rounds15-18 reps0s
2C.Single-Arm Resistance Band Straight Arm Pulldown

See Exercise Notes

3 rounds15-18 reps0s
2D.Single-Arm Resistance Band Straight Arm Pulldown

See Exercise Notes

3 rounds15-18 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Kettlebell Upright Row
3 rounds15-18 reps0s
3B.Dumbbell Alternating Front Raise

See Exercise Notes

3 rounds15-18 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Hyperextension
3 rounds15-18 reps0s
4B.Dumbbell Push up
3 rounds15-18 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 2 rounds

Rest 60s between rounds

1A.V-up
2 rounds15 reps0s
1B.Legs Elevated Sit Up
2 rounds10 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Russian Twist

See Exercise Notes

3 rounds20 reps0s
2B.Diagonal Wood Chop with Resistance Band

See Exercise Notes

3 rounds10 reps60s

Circuit #3 - 2 rounds

Rest 60s between rounds

3A.Sprinter Sit up

See Exercise Notes

2 rounds15 reps0s
3B.Resistance Band Overhead Side Bend

See Exercise Notes

2 rounds15 reps60s

Date Created: 12/7/2021, UTC


Last Updated: 12/7/2021, UTC





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