Introduction to Strength Training for Triathlon

Leave confusion and frustration behind with our fully comprehensive introduction to strength training.

What's included:

-Over 50 demonstration videos with coaching points, progressions, regressions and insight into how exercise makes us a faster triathlete.

-Nine 12 week training plans to choose from, so whatever your level or available equipment, you can get started today

-In depth theory modules covering triathlon anatomy, jargon, gym etiquette, muscle groups, DOMS and more

Introduction to Strength Training for Triathlon

Strength and Conditioning Fundamentals
8 lessons
1. What Does Strength Training Look Like?
2. Debunking Strength Training Myths
3. Strength Training Jargon
4. Delayed Onest Muscle Soreness
5. Gym Etiquette
6. Benefits Outside of Sport
7. Mobility and Flexibility
8. Balancing Strength with Swimming, Cycling and Running
Strength Training Nuts and Bolts
5 lessons
1. Sets and Reps
2. Rest Periods
3. Progressing Strength Workouts
4. S&C Equipment
5. Choosing a Gym
Anatomy for Triathletes
16 lessons
1. Introduction
2. Quadriceps
3. Hamstrings
4. Tibialis Anterior
5. Calves
6. Glutes
7. Deltoids
8. Rotator Cuff
9. Triceps
10. Biceps
11. Trapezius
12. Rhomboids
13. Abdominal Muscles
14. Spine
15. Other Muscles
16. Latissimus Dorsi
Primary Movements
7 lessons
1. Compounds vs Isolated Exercises
2. Squat
3. Hip Hinge
4. Push
5. Pull
6. Lunge
7. Conclusion
Exercise Library- Squats
9 lessons
1. Introduction and Disclaimers
2. Bodyweight Squat
3. DB Squat
4. Barbell Back Squat
5. Goblet Squat
6. Split Squat
7. Bulgarian Split Squat
8. Front Squat
9. Overhead Squat
Exercise Library- Hip Hinge
6 lessons
1. Barbell Deadlift
2. Romanian Deadlift
3. Kettlebell Deadlift
4. Dumbbell Deadlift
5. Good Morning
6. Bodyweight Good Morning
Exercise Library- Push
2 lessons
1. Push Up
2. Bench Press
Exercise Library- Pull
4 lessons
1. Pull Ups
2. Bent Over Row
3. Single Arm Row
4. Upright Row
Exercise Library- Shoulders
5 lessons
1. Internal Cable Rotation
2. External Shoulder Rotation
3. Lateral Raise
4. Overhead Press
5. Dumbbell Overhead Press
Exercise Library- Lunge
6 lessons
1. Bodyweight Lunge
2. Walking Lunge
3. DB Lunge
4. Barbell Lunge
5. Reverse Lunge
6. Lateral Lunge
Exercise Library- Core
6 lessons
1. Plank
2. Three Point Plank
3. Russian Twist
4. Side Plank
5. Dead bug
6. Bird dog
Exercise Library- Miscellaneous
8 lessons
1. Bodyweight Calf Raise
2. Barbell Calf Raise
3. Pogo Hops
4. Single Leg Pogo Hop
5. Box Jumps
6. Slap Downs
7. Forward Hop
8. Step Up
12-Week Training Plans
118 lesson
1. Training plan FAQs and Disclaimers
1. Novice Athlete Bodyweight Only
  1. Introduction
  2. Week 1
  3. Week 2
  4. Week 3
  5. Week 4
  6. Week 5
  7. Week 6
  8. Week 7
  9. Week 8
  10. Week 9
  11. Week 10
  12. Week 11
  13. Week 12
2. Novice Athlete Home Workout
  1. Introduction
  2. Week 1
  3. Week 2
  4. Week 3
  5. Week 4
  6. Week 5
  7. Week 6
  8. Week 7
  9. Week 8
  10. Week 9
  11. Week 10
  12. Week 11
  13. Week 12
3. Noice Athlete Gym Workout
  1. Introduction
  2. Week 1
  3. Week 2
  4. Week 3
  5. Week 4
  6. Week 5
  7. Week 6
  8. Week 7
  9. Week 8
  10. Week 9
  11. Week 10
  12. Week 11
  13. Week 12
4. Experienced Triathlete Bodyweight Only
  1. Introduction
  2. Week 1
  3. Week 2
  4. Week 3
  5. Week 4
  6. Week 5
  7. Week 6
  8. Week 7
  9. Week 8
  10. Week 9
  11. Week 10
  12. Week 11
  13. Week 12
5. Experienced Triathlete Home Workout
  1. Introduction
  2. Week 1
  3. Week 2
  4. Week 3
  5. Week 4
  6. Week 5
  7. Week 6
  8. Week 7
  9. Week 8
  10. Week 9
  11. Week 10
  12. Week 11
  13. Week 12
6. Experienced Triathlete Gym Workout
  1. Introduction
  2. Week 1
  3. Week 2
  4. Week 3
  5. Week 4
  6. Week 5
  7. Week 6
  8. Week 7
  9. Week 8
  10. Week 9
  11. Week 10
  12. Week 11
  13. Week 12
7. Advanced Triathlete Bodyweight Only
  1. Introduction
  2. Week 1
  3. Week 2
  4. Week 3
  5. Week 4
  6. Week 5
  7. Week 6
  8. Week 7
  9. Week 8
  10. Week 9
  11. Week 10
  12. Week 11
  13. Week 12
8. Advanced Triathlete Home Workout
  1. Introduction
  2. Week 1
  3. Week 2
  4. Week 3
  5. Week 4
  6. Week 5
  7. Week 6
  8. Week 7
  9. Week 8
  10. Week 9
  11. Week 10
  12. Week 11
  13. Week 12
9. Advanced Triathlete Gym Workout
  1. Introduction
  2. Week 1
  3. Week 2
  4. Week 3
  5. Week 4
  6. Week 5
  7. Week 6
  8. Week 7
  9. Week 8
  10. Week 9
  11. Week 10
  12. Week 11
  13. Week 12

How it works

Understand the theory

You'll enjoy your training more if you understand the why behind it.

Follow a Plan

Use the demonstration videos to confidently execute your training plan

Race faster

Less injuries, more resilience, improved explosiveness and bigger power numbers