TRISTRONG STRENGTH CYCLE A

 
 

PROGRAM OVERVIEW

DIFFICULTY: Intermediate - Advanced

VOLUME / TIMING: Moderate / Lower volume aerobic training period

PROGRAM STRUCTURE: 4 weeks / 3-4 Session each week: (2 Strength Sessions + 1 Core Routine that can be performed once or multiple times if you would like to add more volume to your training)

SESSION STRUCTURE: 45-60 minutes of strength training

EQUIPMENT: Barbell + Plates, Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.

FOCUS: Progressive Strength Development & Core Stability for triathlon

MOVEMENT VIDEO LIBRARY

WEEK 1

SESSION A

SESSION A

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Back Squat x 5
    50% / 60% / 70% / 70% / 70%
    RPE: 5/10, 6/10, 7/10, 7/10, 7/10
    2) Adductor Rock or Alt. Pigeon x 45s
    3) Set-up x 45s

  • 3 ROUNDS:
    1) SA Loaded BW Row x 8ea
    2) Kickstand DL x 8ea
    3) Bear + DB Drag x 10ea
    4) Floor Angels x 45s

  • 3 ROUNDS: 25 SEC ON / 10 SEC OFF
    1) SL Calf Raise - R
    2) SL Calf Raise - L
    3) Push-up Flag - R
    4) Push-up Flag - L
    5) Offset Farmer March - R
    6) Offset Farmer March - L

SESSION B

SESSION B

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Deadlift x 5
    50% / 60% / 70% / 70% / 70%
    RPE: 5/10, 6/10, 7/10, 7/10, 7/10
    2) Cat to Cow or Hip to Hamstring Stretch x 45s
    3) Set-up x 45s

  • 3 ROUNDS:
    1) Pull-ups x 8-12
    2) Offset Rev. Lunge x 10ea
    3) Bridge + Alt. Floor Press x 10ea
    4) Prone Lat. Stretch x 45s

  • 3 ROUNDS: 25 SEC ON / 10 SEC OFF
    1) SA OH Carry - R
    2) SA OH Carry - L
    3) PS Pulse + Row - R
    4) PS Pulse + Row - L
    5) SL Bench Hip Lift + Rotation - R
    6) SL Bench Hip Lift + Rotation - L

CORE

CORE ROUTINE

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS
    45 sec on / 15 sec off
    1) Anchored Deadbug
    2) Anchored Bridge March
    3) Split Stance Hinge & Reach - R
    4) Split Stance Hinge & Reach - L
    5) Miniband Side Steps + Squat

  • 3 ROUNDS
    40 sec on / 10 sec off
    1) Side Plank - R
    2) Side Plank - L
    3) Kneeling Balance on Ball
    4) Hip Lift on Ball
    5) Extension Hold on Ball

OVERVIEW

Welcome to Week 1! This week, you’ll be working at a 70-75% effort level. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 2

SESSION A

SESSION A

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Back Squat x 4
    60% / 70% / 80% / 80% / 80%
    RPE: 6/10, 7/10, 8/10, 8/10, 8/10
    2) Alt. Pigeon or Alt. Hip Stretch x 45s
    3) Set-up x 45s

  • 4 ROUNDS:
    1) SA Loaded BW Row x 6ea
    2) Kickstand DL x 6ea
    3) Bear + DB Drag x 8ea
    4) Child’s Pose Reach Through x 45s

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) SL Calf Raise - R
    2) SL Calf Raise - L
    3) Push-up Flag - R
    4) Push-up Flag - L
    5) Offset Farmer March - R
    6) Offset Farmer March - L

SESSION B

SESSION B

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Deadlift x 4
    60% / 70% / 80% / 80% / 80%
    RPE: 6/10, 7/10, 8/10, 8/10, 8/10
    2) Kneeling Hamstring Stretch or Alt. World’s Greatest x 45s
    3) Set-up x 45s

  • 4 ROUNDS:
    1) Pull-ups x 6-10
    2) Offset Rev. Lunge x 8ea
    3) Bridge + Alt. Floor Press x 8ea
    4) Side Body Stretch x 45s

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) SA OH Carry - R
    2) SA OH Carry - L
    3) PS Pulse + Row - R
    4) PS Pulse + Row - L
    5) SL Bench Hip Lift + Rotation - R
    6) SL Bench Hip Lift + Rotation - L

CORE ROUTINE

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS:
    45 sec on / 15 sec off
    1) Anchored Deadbug
    2) Anchored Bridge March
    3) Split Stance Hinge & Reach - R
    4) Split Stance Hinge & Reach - L
    5) Miniband Side Steps + Squat

  • 3 ROUNDS:
    40 sec on / 10 sec off
    1) Side Plank - R
    2) Side Plank - L
    3) Kneeling Balance on Ball
    4) Hip Lift on Ball
    5) Extension Hold on Ball

OVERVIEW

This week, you’ll be working at a 80-85% effort level. Make sure you maintain good form while also hitting the correct tempo for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 3

SESSION A

SESSION A

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Back Squat x 3
    60% / 70% / 85% / 85% / 85%
    RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
    2) Adductor Rocks or 9090 Transfers x 45s
    3) Set-up x 45s

  • 4 ROUNDS:
    1) SA Loaded BW Row x 5ea
    2) Kickstand DL x 5ea
    3) Bear + DB Drag x 8ea
    4) Prone Lat Stretch x 45s

  • 3 ROUNDS:
    35 sec on / 10 sec off
    1) SL Calf Raise - R
    2) SL Calf Raise - L
    3) Push-up Flag - R
    4) Push-up Flag - L
    5) Offset Farmer March - R
    6) Offset Farmer March - L

SESSION B

SESSION B

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 5 ROUNDS:
    1) Deadlift x 3
    65% / 75% / 85% / 85% / 85%
    RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
    2) Cat Cow or Kneeling Hamstring Stretch x 60s
    3) Set-up x 45s

  • 4 ROUNDS:
    1) Pull-ups x 6-10
    2) Offset Rev. Lunge x 6ea
    3) Bridge + Alt. Floor Press x 6ea
    4) Floor Angels x 45s

  • 3 ROUNDS:
    35 sec on / 10 sec off
    1) SA OH Carry - R
    2) SA OH Carry - L
    3) PS Pulse + Row - R
    4) PS Pulse + Row - L
    5) SL Bench Hip Lift + Rotation - R
    6) SL Bench Hip Lift + Rotation - L

CORE ROUTINE

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS:
    45 sec on / 10 sec off
    1) Anchored Flutter Kick
    2) Anchored Alt. SL Bridge
    3) Toe Down Int/Ext Rotation - R
    4) Toe Down Int/Ext Rotation - L
    5) Miniband Squat + Kickback

  • 3 ROUNDS:
    40 sec on / 10 sec off
    1) Deadbug w/ Ball
    2) Kneeling Balance + Rotation
    3) Stir The Pot
    4) Hip Lift + Twist
    5) Extension Hold + Scaption

OVERVIEW

PEAK WEEK! This week, you’ll be working at a 90-95% effort level under tempo. Make sure you maintain good form for each lift. Select weights that follow the RPE guidelines and allow you to execute the workout properly.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 4

SESSION A

SESSION A

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) Back Squat x 5
    50% / 60% / 70%
    RPE: 5/10, 6/10, 7/10
    2) Alt. Pigeon Stretch or Alt. Hip Stretch x 45s
    3) Set-up x 45s

  • 3 ROUNDS:
    1) SA Loaded BW Row x 8ea
    2) Kickstand DL x 8ea
    3) Bear + DB Drag x 10ea
    4) Child’s Pose Reach Through x 45s

  • 3 ROUNDS:
    35 sec on / 10 sec off
    1) SL Calf Raise - R
    2) SL Calf Raise - L
    3) Push-up Flag - R
    4) Push-up Flag - L
    5) Offset Farmer March - R
    6) Offset Farmer March - L

SESSION B

SESSION B

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3 ROUNDS:
    1) Deadlift x 5
    50% / 60% / 70%
    RPE: 5/10, 6/10, 7/10
    2) Downdog to Pigeon or 9090 Transfer x 45s
    3) Set-up x 45s

  • 3 ROUNDS:
    1) Pull-ups x 8-12
    2) Offset Rev. Lunge x 10ea
    3) Bridge + Alt. Floor Press x 10ea
    4) Side Body Stretch x 45s

  • 3 ROUNDS
    35 sec on / 10 sec off
    1) SA OH Carry - R
    2) SA OH Carry - L
    3) PS Pulse + Row - R
    4) PS Pulse + Row - L
    5) SL Bench Hip Lift + Rotation - R
    6) SL Bench Hip Lift + Rotation - L

CORE ROUTINE

  • 1 ROUND:
    Perform 45 sec on / 15 sec off    

    Min 1) Cat Cow

    Min 2) 9090 Switches

    Min 3) Bridge + Hollow Hold

    Min 4) Prone T

    Min 5) Inchworm + World’s Greatest

    Min 6) Air Squats

    Min 7) Lateral Squats

    Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 2 ROUNDS:
    45 sec on / 15 sec off
    1) Anchored Flutter Kick
    2) Anchored Alt. SL Bridge
    3) Toe Down Int/Ext Rotation - R
    4) Toe Down Int/Ext Rotation - L
    5) Miniband Squat + Kickback

  • 3 ROUNDS
    40 sec on / 10 sec off
    1) Deadbug w/ Ball
    2) Kneeling Balance + Rotation
    3) Stir The Pot
    4) Hip Lift + Twist
    5) Extension Hold + Scaption

OVERVIEW

DELOAD WEEK: We’re backing off load this week. Use these workouts to reset and get dialed in for another training block.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.