Beginner Triathlon Support Programme (Commercial Gym)

Duration: 20 Weeks 

Sessions per Week: 3 (60 minutes each) 

Location: Any Gym with Basic Equipment 

Step into your triathlon journey equipped and confident with our Beginner Triathlon Strength Programme, crafted specifically for those new to the sport. Spanning 20 weeks, this plan is designed to work alongside your triathlon training, focusing on using standard gym equipment like dumbbells, kettlebells, barbells, and cables. Without the need for specialised speed equipment or medicine or wall balls, this programme is your ticket to enhancing strength, building resilience, and boosting your flexibility and injury resistance in a conventional gym setting. 

Programme Overview:

Foundation (Weeks 1-4): Kick off with essential strength exercises to build your endurance and stability, laying down the groundwork for all that comes next. 

General Prep (Weeks 5-8): Progress to a mix of exercises that elevate your body's readiness for triathlon challenges, focusing on improving balance, coordination, and fundamental strength. 

Hypertrophy (Weeks 9-12): Enter a phase dedicated to muscle growth, employing targeted workouts to increase muscle size, which is vital for boosting your power in swimming, cycling, and running. 

Metabolic Conditioning (Weeks 13-16): Shift gears to high-intensity workouts aimed at enhancing your endurance and your body's efficiency in energy utilization, preparing you for sustained efforts across triathlon disciplines. 

Max Strength (Weeks 17-20): Conclude with a phase focused on maximizing your strength by lifting heavier loads, ensuring you're ready to face the physical demands of triathlon events with confidence. 

Achievements: 

1. Gain a solid foundation in strength training using straightforward gym equipment tailored for triathlon training.
2. Experience notable enhancements in your overall strength, confidence, and injury resistance.
3. Improve your triathlon performance with a well-rounded physical conditioning approach.

Get Started:

Begin your triathlon journey with the assurance of comprehensive physical preparation. Our Beginner Triathlon Strength Programme is set to equip you with the muscular foundation essential for triathlon excellence. Register now to begin crafting your success story in the world of triathlon. 

Workout Structure: 

Warm-up: Get your body primed and ready. 

Strength Training: Utilise gym essentials to build power. 

Cool-down: Ensure recovery and flexibility with focused stretches. 

Powered by Bridge!

You will receive this program through BridgeAthletic, which is delivered straight to your phone using the Bridge iOS and Android phone and tablet app. 

A few key benefits: 

• Exercise videos and cues to walk you through every movement
• Custom weight prescriptions based on your previous sets
• Easy tracking in the app so you can see your progress in real-time!
• Daily readiness surveys to check in on how you're feeling and performing

Recommended Equipment: Dumbbells, Bench,  Cable Machine

Ready to train? Let's get started!

Join today, and let's start training together!