Four strength and conditioning workouts for the winter build phase

Training for a triathlon in the new year? Then it’s important to focus on your overall fitness and not just endurance training. Here are four strength and conditioning workouts to try.

These workouts can be used with any training plan, but are devised especially to go alongside the free 8-week training plan written for 220 by coach Dermott Hayes.

All these sessions use the following abbreviations:

BW = Bodyweight

SB = Swiss ball

WGT = Weights

Strength and conditioning workout #1

Strength and conditioning workout #2

Exercise	Sets		Reps
Shoulder Taps in Press Up stance	3		10
Bicep Curls (WGT)	3		10
Side Bends (WGT)	2 (each side)		10
Shoulder Press (WGT)	3		10
Dorsal Raise	3		10
Side Plank (30 sec hold)	—		2 each side
Ab crunches	6		10

Strength and conditioning workout #3

Exercise	Sets		Reps
Side Squats (BW)	2 (each leg)		15
Single leg balance	3		30 sec each
Glute Bridges	3		15
Squat Jumps	3		15
Single Leg Calf Raise (WGT)	2 (each leg)		15
Plank (45-60 sec hold)	—		3
Ab crunches	5		15

Strength and conditioning workout #4

Exercise	Sets		Reps
Incline Press Ups (BW)	3		15
Lateral Raise (WGT)	3		15
Side Bends (WGT)	2		15
Upright Row (WGT)	3		15
Tricep Dips (BW)	3		15
Side Plank (45 sec hold)	—		2
Ab crunches	5		15