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
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
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
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
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
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
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
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
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
ArrayAlways 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
ArrayCIRCUITS #2
ArrayCIRCUITS #3
ArrayCIRCUITS #4
ArrayBIKE #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
ArrayBIKE #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
Array
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
Dermott Hayes
