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…
Published:
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
Authors
Dermott Hayes is director and head coach at RG Active. He specialises in triathlon coaching, group coaching, online coaching, VO2 Max testing and training camps in UK and abroad.
