Year Round Strength Training

There are many strength-training programs out there. Some are designed to build mass like in bodybuilding. This program is designed to produce an increase in power as it applies to multi-sport racing, or an increase in strength without necessarily an increase in size. Here are a few guidelines before you get started. For more information on this program, see: The Triathlete’s Training Bible By Joe Friel.

  • Stick to the exercises that give you the most bang for your buck.
  • Focus on the major muscle groups, like quads, hams, chest and Lats. .
  • Do some core work with every session
  • Keep the number of exercises low. In other words have more depth than breadth.
  • Change the routine every few weeks
  • Always warm-up for at least 5 minutes before and stretch after

Muscle Groups ( Choose one exercise per muscle group)


  • Squats, Lunges, Seated Leg Press.


  • Leg Curl, Dead Lifts.

Lats. ( 2 of the following)

  • Cable Pull Down
  • Pull-ups
  • Vasa Swim Trainer
  • Seated Row


  • Push-ups , Bench Press, Chest Press

Phase 1 ( Adapting the Muscles. December / January )

8-12 sessions total

2-3 sessions per week

40-60% of one rep. max.

3-5 sets per session


Recover one minute after each set.

Phase 2 ( Maximum Strength January / February)

8-12 total sessions

2 sessions per week

90 % of one rep. max.

3-6 reps per set

3 – sets per session


Recover 3 minutes after each set

Phase 3 ( Muscle Endurance March /April)

6-8 total sessions

1-2 sessions per week

40-60 % of one rep max.

8-15 per set

Movement = controlled fast

Recover :30 seconds after each set

Phase 4 ( Muscle Instability May)

Add stability ball or Bosu

4-6 total sessions

1-2 sessions per week

1-3 sets per session

30-50 reps per set

30 to 50 % on one rep. max.

Movement = moderate speed

recover one minute between sets

Phase 5 ( Maintenance , Race season )

16-20 sessions

1 sessions per week

3 sets per set

60 to 80 to 90 % of one rep max

8 to 10 to 12 reps for each set

Movement = moderate

Recover 1 to 2 minutes after each set