off-season strength training plan
Training > Training plans

8-week off-season strength training plan

It’s that time of year when you can take a break from intensive tri training. But don’t pack away your gear just yet! This plan will give you structure to build base strength over the next two months…

As we get to the end of the domestic triathlon season, it is time to start thinking about how to take a bit of a step away from the focused and demanding training for triathlon, but at the same time to stay in shape and make sure that all your hard work is not lost by packing up your training gear for the next couple of months.

Free 4-week post-season recovery training plan

 What happens to your body if you suddenly stop training?

  

The off season can be a scary time for triathletes as most of us love the structure of knowing what training we are doing and why we are doing it. A break from swim, bike and run for a couple of months can be very cathartic and help to reignite your desire for when the base training phase of a triathlon plan kicks in. During this ‘off season’ it’s the time to allow yourself to be a bit more fluid with your plan and it is absolutely the right time to try new routines and workouts with the knowledge that the pressure is off in terms of results.

The majority of this 8-week training plan can be done in the confines of your own home so a gym membership is not necessary but having access to gym equipment for the Circuit sessions would certainly be an advantage. Feel free to tweak some of the exercises to suit the equipment available to yourself.

The Circuit workouts are split into highlighting  different areas of the body and having an element of cardio benefit with the inclusion of some endurance and speed exercises. Each week has suggested workouts that should be done as classes, like Spinning or Pilates, so these require some help from instructors, if it is not possible to join a group then you can always try an online version of either to get that group feel to the workout. Even the most hardcore of triathletes who like to train alone can reap rewards from a group session. In order to not completely lose the feeling of the water, 1 swim per week is included and acts as a way of maintaining base fitness.

It must be emphasised that the focus and objective of this plan is to retain your level of fitness through using different workouts, be open to new experiences and to not be afraid about losing ‘triathlon fitness’. Too many athletes get stale when simply ploughing through the same routines month after month, year after year. It is often through experimenting with new routines that as athletes we find new training styles that help with the bigger longer term goals. For those athletes that do no strength training this could be a great introduction to including it long term.

So take the shackles off and make the most of your off season.

TOP TIP 1

Embrace the opportunity to change your training and try new workouts

TOP TIP 2

Get kitted out with the correct equipment for the new sessions.

TOP TIP 3

Resist the temptation to revert back to normal training routines. Even if it feels easier.  

TOP TIP 4

Watch your weight aiming to not let the off season be a time of big weight gain

The off- season strength training plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Wk 1

CIRCUITS #1

Upper Body & Endurance

REST

PILATES/YOGA

Join a group or follow online routine

CIRCUITS #2

Lower Body & Speed

REST

SWIM

250m moderate + PB

6 x 100m hard – 20sec RI

250m moderate + PD

12 x 50m hard – 15sec RI

BIKE

1hr

Session #1

Or

Spin Class / Zwift / Sufferfest

Wk 2

CIRCUITS #3

Upper Body & Endurance

REST

PILATES/YOGA

Join a group or follow online routine

CIRCUITS #4

Lower Body & Speed

REST

SWIM

600m moderate

6 x 50m hard – 10sec RI

400m moderate

12 x 25m sprint – 10sec RI

200m moderate

BIKE

1hr

Session #2

Or

Spin Class / Zwift / Sufferfest

Wk 3

CIRCUITS #1

Upper Body & Endurance

REST

PILATES/YOGA

Join a group or follow online routine

CIRCUITS #2

Lower Body & Speed

REST

SWIM

250m moderate + PB

6 x 100m hard – 20sec RI

250m moderate + PD

12 x 50m hard – 15sec RI

BIKE

1hr

Session #1

Or

Spin Class / Zwift / Sufferfest

Wk 4

CIRCUITS #3

Upper Body & Endurance

REST

PILATES/YOGA

Join a group or follow online routine

CIRCUITS #4

Lower Body & Speed

REST

SWIM

600m building pace each 200m

600m moderate

600m decreasing pace each 200m

BIKE

1hr

Session #2

Or

Spin Class / Zwift / Sufferfest

Wk 5

CIRCUITS #2

Lower Body & Speed

REST

SWIM

Complete 2 sets of:

250m moderate

200m moderate + PB

150m easy KICK

6 x 50m hard – 15sec RI

PILATES/YOGA

Join a group or follow online routine

REST

CIRCUITS #1

Upper Body & Endurance

BIKE

1hr

Session #1

Or

Spin Class / Zwift / Sufferfest

Wk 6

REST

CIRCUITS #4

Lower Body & Speed

SWIM

600m moderate

6 x 50m hard – 10sec RI

400m moderate

12 x 25m sprint – 10sec RI

200m moderate

PILATES/YOGA

Join a group or follow online routine

REST

CIRCUITS #3

Upper Body & Endurance

BIKE

1hr

Session #2

Or

Spin Class / Zwift / Sufferfest

Wk 7

CIRCUITS #2

Lower Body & Speed

REST

SWIM

Complete 2 sets of:

250m moderate

200m moderate + PB

150m easy KICK

6 x 50m hard – 15sec RI

PILATES/YOGA

Join a group or follow online routine

REST

CIRCUITS #1

Upper Body & Endurance

BIKE

1hr

Session #1

Or

Spin Class / Zwift / Sufferfest

Wk 8

REST

CIRCUITS #4

Lower Body & Speed

SWIM

600m building pace each 200m

600m moderate

600m decreasing pace each 200m

PILATES/YOGA

Join a group or follow online routine

REST

CIRCUITS #3

Upper Body & Endurance

BIKE

1hr

Session #2

Or

Spin Class / Zwift / Sufferfest

Always include a warm up and cool down to each session.

Warm Up = 5-8mins of gradually building intensity from easy to vigorous.

Cool Down = 3-5mins of easy cardio followed by stretches

RP = target Race Pace                   PB = Pull Buoy                               PD = Paddles

The key sessions

CIRCUITS #1

Sets

Reps

Run

1

1500m

Press Ups

4

10-12

Plank – Straight Arm

2

45secs

Bicep Curls

4

10-12

Rowing

3

1000m – 45secs RI

Glute Bridge

2

12-15

Shoulder Press

4

10-12

Plank

2

45secs

Dorsal Raises

2

12-15

CIRCUITS #2

Sets

Reps

Run

1

1500m

Squats

4

10-12

Side Plank – Left Arm

2

45secs

Plyometric Box Jumps (move as fast as possible)

4

45secs – 30secs RI

Wide Grip Press Ups

4

10-12

Singler Leg Glute Bridge

2

10 each leg

30m Shuttle Runs

3

10 Shuttles – 60secs RI

Side Plank – Right Arm

2

45secs

Dorsal Raises

2

12-15

CIRCUITS #3

Sets

Reps

Run

1

1000m

Tricep Dips

4

10-12

Plank – Straight Arm

2

60secs

Frontal Raise

4

10-12

Rowing

2

1500m – 60secs RI

Glute Bridge

2

12-15

Upright Row

4

10-12

Plank – Moving Hands

2

60secs

Dorsal Raises

2

12-15

Run

1

1000m

CIRCUITS #4

Sets

Reps

Run

1

1500m

Step Ups

2

12 each leg

Side Plank – Left Arm

2

60secs

Squat Thrusts (move as fast as possible)

4

15 – 30secs RI

Tricep Dips

4

10-12

Singler Leg Glute Bridge

2

10 each leg

20m Side Shuttle Runs (move as fast as possible)

3

10 Shuttles – 60secs RI

Side Plank – Right Arm

2

60secs

Dorsal Raises

2

12-15

BIKE #1

Warm up:

10mins gradually building intensity                                                    Main Set:  4 Sets of                                                                           3mins @ RPE: 6                                                            3mins @ RPE: 8                                                                                          2mins @ RPE: 8 Standing Climb                                                                                           4mins @ RPE: 7 Aero Position                                                             Cool Down: 2mins @ RPE:4 & stretches

BIKE #2

Warm up:

10mins gradually building intensity                                                    Main Set:  8 Sets of                                                                           1mins @ RPE: 7                                                            2mins @ RPE: 8 Seated Climb                                                                                          1mins @ RPE: 9 Sprint                                                                                           2mins @ RPE: 5 Recovery                                                             Cool Down: 2mins @ RPE:4 & stretches

  

MORE OFF-SEASON TRAINING PLANS

  

Free 8-week indoor training plan for winter

Free 8-week winter base strength training plan

Free 3-month winter training plan

Free 8-week off-season swim-focussed training plan

Free 8-week off-season training plan that's adaptable for every level


 
 

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