TCC Endurance

BEGINNER TRIATHLON SUPPORT PROGRAMME (FULL GYM)Duration: 20 WeeksSessions per Week: 3 (60 minutes each)Location: Full-Performance GymDive into your triathlon journey with our Beginner Triathlon Support Programme, a meticulously structured 20-week plan tailored for beginners aiming to elevate their performance from the ground up. Designed to integrate with your ongoing triathlon training seamlessly, this programme is your pathway to building confidence, enhancing strength, and improving injury resistance and flexibility, all within the supportive environment of a full-performance gym.Programme Structure:Foundation (Weeks 1-4): Establish your training base by focusing on fundamental strength exercises. This initial phase is key to developing muscular endurance and stability and sets a solid foundation for more advanced training.General Prep (Weeks 5-8): Expand your athletic capabilities with a variety of exercises designed to prepare your body for triathlon demands. This phase focuses on overall physical preparedness, from balance and coordination to basic strength gains.Hypertrophy (Weeks 9-12): Begin to build muscle mass through targeted workouts to enlarge muscle size. This is crucial for improving power output in triathlon disciplines, providing the strength needed for more efficient swimming, cycling, and running.Metabolic Conditioning (Weeks 13-16): Enhance your metabolic efficiency with high-intensity workouts that improve endurance and fat utilization. This phase is designed to increase your body's ability to generate and sustain energy over long periods, a vital aspect of triathlon training.Max Strength (Weeks 17-20): Focus on lifting heavier weights to gain maximum strength. This final phase aims to maximise your strength potential and ensure you have the power and resilience to tackle the demands of triathlon competitions.What You'll Achieve:A comprehensive foundation in strength training explicitly tailored for triathlon athletes.Significant improvements in confidence, strength, injury resistance, and flexibility.Enhanced performance in triathlon disciplines through a balanced approach to physical conditioning.Take Your First Step:Embark on your triathlon journey with the confidence that comes from being well-prepared. Our Beginner Triathlon Support Programme is more than just a training plan; it's a comprehensive approach to building the athletic prowess required for triathlon success. Enroll today and start building the foundation for your triathlon achievements.Each 60-minute workout includes:Warm-upStrength trainingCool-downPowered 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 movementCustom weight prescriptions based on your previous setsEasy 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 performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today, and let's start training together!

Duration: 20 WeeksSessions per Week: 3 (60 minutes each)Location: Any Gym with Basic EquipmentStep 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:Gain a solid foundation in strength training using straightforward gym equipment tailored for triathlon training.Experience notable enhancements in your overall strength, confidence, and injury resistance.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 movementCustom weight prescriptions based on your previous setsEasy 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 performingRecommended Equipment: Dumbbells, Bench, Cable MachineReady to train? Let's get started!Join today, and let's start training together!

Duration: 12 Weeks Sessions per Week: 3 Session Length: Less than 30 minutesDiscover the simplicity and effectiveness of our 12-week Strength & Conditioning Plan, perfectly designed for beginners and tailored to fit into your home routine without any equipment. Whether you're new to fitness or looking to enhance your strength and endurance with a time-efficient workout, this plan is crafted to meet your needs, offering a comprehensive approach to fitness from the comfort of your home.Programme Overview:Foundation (Weeks 1-4): Embark on your fitness journey with foundational bodyweight exercises. This initial phase is all about building basic strength, stability, and endurance to prepare your body for the upcoming challenges, focusing on form and technique.General (Weeks 5-8): Step up your game with a diverse range of general strength and conditioning exercises. This mid-phase is designed to gradually increase the intensity of your workouts, enhancing muscle development and functional fitness without any equipment.Metabolic (Weeks 9-12): Finish strong with metabolic conditioning workouts aimed at boosting your metabolism, increasing calorie burn, and improving cardiovascular health. This phase integrates short bursts of high-intensity exercises with minimal rest, maximizing efficiency in under 30 minutes.Achievements:Gain a strong foundation in bodyweight strength and conditioning, accessible anytime, anywhere.Experience noticeable improvements in strength, endurance, and metabolic efficiency.Achieve a balanced and fit physique with workouts tailored to maximize results in minimal time.Get Started:Transform your fitness journey with our no-kit-required Beginners Train from Home Strength & Conditioning Plan. Designed for those short on time, each session is crafted to deliver maximum results in under 30 minutes, ensuring you can fit fitness into your daily routine effortlessly. Enroll now and take the first step towards a stronger, more confident you.Workout Structure:- Warm-up: Quick and dynamic exercises to get your heart rate up and muscles ready.- Strength & Conditioning: Efficient, high-intensity bodyweight circuits designed to build strength and endurance.- Cool-down: Brief stretching and cool-down exercises to enhance recovery and flexibility.Embrace the convenience of training at home and witness the transformation within just 12 weeks. No equipment, no problem—just your commitment and our expertly designed plan. Let's get started!Powered by Bridge!You will receive this program through BridgeAthletic 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 movementCustom weight prescriptions based on your previous setsEasy 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 performingReady to train? Let's get started!Join today and let's start training together!

Duration: 12 WeeksSessions per Week: 3Session Length: Less than 30 minutesElevate your fitness journey with our 12-week Intermediate/Advanced Strength & Conditioning Plan, ingeniously crafted for those ready to push their limits from the comfort of home, without the need for any equipment. Tailored for individuals with a foundation in fitness seeking to challenge their strength, endurance, and metabolic conditioning, this plan promises a dynamic approach to achieving peak physical condition.Programme Overview:General (Weeks 1-4): Dive deeper into your fitness regime with advanced bodyweight exercises. This phase is designed to challenge your strength and endurance further, setting the stage for more intense metabolic conditioning. The focus on advanced techniques and form will prepare you for the heightened demands of the subsequent phases.Metabolic (Weeks 5-8): Intensify your workouts with the first metabolic conditioning phase, aimed at supercharging your metabolism and enhancing calorie expenditure. Expect a series of high-intensity exercises with strategic rest periods to ignite your cardiovascular system and muscle endurance, paving the way for even more challenging workouts.Metabolic II (Weeks 9-12): Conclude with an even more demanding phase of metabolic conditioning. This ultimate phase elevates the intensity, incorporating complex bodyweight movements and minimal rest to maximise metabolic efficiency, endurance, and strength. Prepare to push your limits and achieve remarkable improvements in physical fitness.Achievements:Master an advanced level of bodyweight strength and conditioning, accessible from any setting.Witness significant enhancements in endurance, metabolic conditioning, and overall fitness.Sculpt a lean, strong physique with high-intensity workouts designed for maximum efficiency in minimal time.Get Started:Advance your home workout experience with our Intermediate/Advanced Train from Home Strength & Conditioning Plan. Perfect for those looking to elevate their fitness without the constraints of equipment or extensive time commitments, every session is optimised to challenge your limits and achieve remarkable results in under 30 minutes. Enroll today and embark on a journey to redefine your strength and conditioning.Workout Structure:Warm-up: Engage in dynamic exercises to prepare your body for high-intensity training.Strength & Conditioning: Tackle advanced, efficient circuits that challenge your strength, endurance, and metabolic rate.Cool-down: Focus on recovery and flexibility with comprehensive stretching and cool-down routines.Step up to the challenge and transform your fitness with our no-equipment, intermediate/advanced plan. In just 12 weeks, experience the power of high-intensity, efficient training from home. Your commitment is the only equipment you need. Let's begin this journey together!Powered by Bridge!You will receive this program through BridgeAthletic 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 movementCustom weight prescriptions based on your previous setsEasy 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 performingReady to train? Let's get started!Join today and let's start training together!

Unlock Your Triathlon Potential: Intermediate Support at Performance GymDuration: 20 Weeks Frequency: 3 Sessions/Week, 60 minutes each Location: Full-Performance GymAbout the Programme: Embark on a transformative journey with our 20-week Intermediate Triathlon Support Programme. Perfectly crafted for athletes ready to advance their performance, this programme fortifies your strength, boosts your endurance, and enhances your flexibility within the energising environment of our top-tier gym.Programme Highlights:Foundation (Weeks 1-4): Start strong by building a robust training base with key strength exercises that enhance muscular endurance and stability.General Prep (Weeks 5-8): Elevate your athletic prowess with a diverse set of exercises tailored to meet the rigorous demands of a triathlon, focusing on balance, coordination, and strength.Hypertrophy (Weeks 9-12): Target muscle growth to improve power output, which is essential for efficient swimming, cycling, and running.Metabolic Conditioning (Weeks 13-16): Optimise your body's endurance and energy management with high-intensity workouts that push your metabolic thresholds.Max Strength (Weeks 17-20): Conclude with intensive strength training to maximise your power and resilience and prepare you for competition day.Your Gains:A solid foundation in specialised strength training for triathletes.Significant enhancements in confidence, strength, injury prevention, and flexibility.Improved triathlon performance through a well-rounded physical conditioning approach.Get Started:Step up to your next triathlon challenge with confidence. Our programme offers more than training—it's a comprehensive strategy for triathlon excellence. Enrol now and start forging your path to triathlon success.Each session includes a warm-up, focused strength training, and a cool-down to ensure optimal performance and recovery.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 movementCustom weight prescriptions based on your previous setsEasy 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 performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today and let's start training together!

Advanced Off-Season Strength & Conditioning Plan for TriathletesPrepare to elevate your athletic prowess during the off-season with The Triathlon Coaching Company’s comprehensive Strength & Conditioning Plan, strategically designed for advanced triathletes.Utilising a full array of commercial gym equipment, this plan is structured to enhance your training capacity, boost metabolic efficiency, and maximise total body strength, ensuring you're competition-ready for the upcoming season.Plan Overview:Duration: 16 WeeksSessions per Week: 3Required Facilities: Commercial Gym equipped with dumbbells, kettlebells, barbells, and cablesDetailed Phases of the Plan:1. General Prep (Weeks 1-8):Objective: Progress from foundational training while increasing your overall training capacity.Approach: Anticipate a rise in workout volume with exercises emphasising bilateral movements to promote balance and functional strength.Sets/Reps: 2-3 sets of 8-10 repetitions, focusing on comprehensive development rather than isolated muscle work.2. Metabolic Conditioning (Weeks 9-12):Objective: Enhance your capacity for sustained work, emphasising movement quality to reduce the risk of injury and pain.Approach: Implement escalating density training, adjusting the intensity and density of work sets to push your metabolic thresholds without compromising form.3. Max Strength (Weeks 13-16):Objective: Build peak body strength and enhance movement efficiency, which are crucial for the demanding nature of triathlon events.Approach: Concentrate on fundamental movement patterns with a bilateral emphasis to ensure even strength development and efficiency across all muscle groups.Sets/Reps: 3-5 sets of 3-6 repetitions, targeting robust strength gains through heavier loads and fewer repetitions.Plan Features:Advanced Equipment Use: Leverage standard gym equipment like dumbbells, kettlebells, barbells, and cables to maximise each phase of your strength training.Plyometric Integration: Although no specific speed equipment is used, plyometric exercises improve power and explosiveness, benefiting your swim, bike, and run segments.Customised for High-Level Athletes: This programme is designed for those with a high training age and a history of progressing through structured strength programmes, ensuring the workouts meet your advanced training needs.This off-season plan transforms downtime into growth time. Our Advanced Strength & Conditioning Plan prepares you for the rigours of competition and sets new standards in your athletic development. Embrace this targeted approach to training and return to the triathlon season stronger and more formidable than ever.Powered by Bridge!This program will Be delivered straight to your phone using the Bridge iOS and Android phone and tablet app through BridgeAthletic.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy 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 performingReady to train? Let's get started!Join today and let's start training together!