Strength + Mobility for Triathletes – Weighted Edition

Plan Goal
Develop triathlon-specific strength, control, and power using load.
This 6-week program builds on your bodyweight and resistance-band foundations to enhance force production, postural endurance, and movement economy across swim, bike, and run.
Every session is built for real athletes — efficient, progressive, and compatible with your endurance training week.
Perfect For
✅ Triathletes ready to move beyond bodyweight or band work
✅ Athletes seeking more power and stability for climbing, running, and open-water strength
✅ Home or gym users with access to dumbbells or kettlebells
✅ Ideal for pre-season or early build phases (after base trainin

When to Use This Plan
Use this Weighted Edition in your late base or early build phase (Jan–Apr) once you’ve established solid movement control from the Bodyweight or Band phases.
It pairs perfectly with endurance training, providing 2–3 key strength days and one mobility or restorative session per week.
You can also repeat it mid-season with reduced load (60–70%) for maintenance and injury prevention.
No bodybuilding fluff — just efficient strength work that makes swim strokes stronger, pedalling smoother, and running form more robust.