TRISTRONG STRENGTH CYCLE B

 
 

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) Power Step-up x 3ea
    3) 9090 Transfers or Hip to Hamstring Stretch x 45s
    4) Set-up x 45s

  • 3 ROUNDS:
    1) Renegade Row x 8ea
    2) SL DL x 8ea
    3) DB Drag + Lateral Plank Walk x 8ea
    4) Prone Lat Stretch x 45s

  • 3 ROUNDS: 25 SEC ON / 10 SEC OFF
    1) Loaded SL Calf Raise - R
    2) Loaded SL Calf Raise - L
    3) SL Hamstring Curl - R
    4) SL Hamstring Curl - L
    5) OAOL V-up - same side
    6) OAOL V-up - other side

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) Box Jump x 4
    AR) Alt. Hamstring Stretch or Cat Cow x 45s
    4) Set-up x 45s

  • 3 ROUNDS:
    1) Pull-ups x 10-15
    2) RFE Split Squat x 8ea
    3) Split Stance Alt. OH Press x 4 ea/ea
    4) Side Body Stretch x 45s

  • 3 ROUNDS: 25 SEC ON / 10 SEC OFF
    1) Hollow Hold
    2) Hollow Flutter Kicks
    3) Creeper Carry Box
    4) Repeat
    5) Base Stance + ABC’s - one side
    6) Base Stance + ABC’s - other side

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 SL Bridge - same side
    2) Anchored SL Bridge - other side
    3) Airplane + Int/Ext Rotation - R
    4) Airplane + Int/Ext Rotation - L
    5) High - Low Plank Transfers

  • 3 ROUNDS
    40 sec on / 10 sec off
    1) Saws
    2) SASL Deadbug w/ Ball
    3) Kneeling Balance + Diag Reach
    4) Kneeling Balance + Diag Reach
    5) Extension Hold + Scaption

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) Power Step-up x 4ea
    AR) Alt. Hip Stretch or Alt. Pigeon Stretch x 45s
    4) Set-up x 45s

  • 4 ROUNDS:
    1) Renegade Row x 6ea
    2) SL DL x 6ea
    3) DB Drag + Lateral Plank Walk x 8ea
    4) Prone Lat Stretch x 45s

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Loaded SL Calf Raise - R
    2) Loaded SL Calf Raise - L
    3) SL Hamstring Curl - R
    4) SL Hamstring Curl - L
    5) OAOL V-up - same side
    6) OAOL V-up - other side

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) Box Jump x 4
    AR) 9090 Hip Transfers or Alt. World’s Greatest Stretch x 45s
    4) Set-up x 45s

  • 4 ROUNDS:
    1) Pull-ups x 8-12
    2) RFE Split Squat x 6ea
    3) Split Stance Alt. OH Press x 3 ea/ea
    4) Prone Lat Stretch x 45s

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Hollow Hold
    2) Hollow Flutter Kicks
    3) Creeper Carry Box
    4) Repeat
    5) Base Stance + ABC’s - one side
    6) Base Stance + ABC’s - other side

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 SL Bridge - same side
    2) Anchored SL Bridge - other side
    3) Airplane + Int/Ext Rotation - R
    4) Airplane + Int/Ext Rotation - L
    5) High - Low Plank Transfers

  • 3 ROUNDS:
    40 sec on / 10 sec off
    1) Saws
    2) SASL Deadbug w/ Ball
    3) Kneeling Balance + Diag Reach
    4) Kneeling Balance + Diag Reach
    5) Extension Hold + Scaption

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% / 80-90% / 80-90% / 80-90%
    RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
    2) Power Step-up x 5ea
    3) Adductor Rock or Downdog to Pigeon Stretch x 45s
    4) Set-up x 45s

  • 4 ROUNDS:
    1) Renegade Row x 5ea
    2) SL DL x 5ea
    3) DB Drag + Lateral Plank Walk x 8ea
    AR) Child’s Pose Reach Through x 45s

  • 3 ROUNDS: 35 SEC ON / 10 SEC OFF
    1) Loaded SL Calf Raise - R
    2) Loaded SL Calf Raise - L
    3) SL Hamstring Curl - R
    4) SL Hamstring Curl - L
    5) OAOL V-up - same side
    6) OAOL V-up - other side

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
    60% / 70% / 80-90% / 80-90% / 80-90%
    RPE: 6/10, 7/10, 8-9/10, 8-9/10, 8-9/10
    2) Box Jump x 5
    3) Cat Cow or Hip to Hamstring Stretch x 45s
    4) Set-up x 45s

  • 4 ROUNDS:
    1) Pull-ups x 8-12
    2) RFE Split Squat x 5ea
    3) Split Stance Alt. OH Press x 3 ea/ea
    4) Side Body Stretch x 45s

  • 3 ROUNDS: 35 SEC ON / 10 SEC OFF
    1) Hollow Hold
    2) Hollow Flutter Kicks
    3) Creeper Carry Box
    4) Repeat
    5) Base Stance + ABC’s - one side
    6) Base Stance + ABC’s - other side

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) SL Bridge + OH Reach - one side
    2) SL Bridge + OH Reach - other side
    3) Airplane + T’s - one side
    4) Airplane + T’s - other side
    5) Plank Takeaways

  • 3 ROUNDS:
    40 sec on / 10 sec off
    1) Hollow Hold + Ball Transfers
    2) Plank + KT’s
    3) Kneeling Balance + Rainbow Reach
    4) Hip Lift + Twist
    5) Crab Bridge

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) Power Step-up x 5ea
    3) Cat Cow or Alt. Hip Stretch x 30s
    4) Set-up x 30s

  • 3 ROUNDS:
    1) Renegade Row x 8ea
    2) SL DL x 8ea
    3) DB Drag + Lateral Plank Walk x 10ea
    4) Floor Angel x 45s

  • 3 ROUNDS: 35 SEC ON / 10 SEC OFF
    1) Loaded SL Calf Raise - R
    2) Loaded SL Calf Raise - L
    3) SL Hamstring Curl - R
    4) SL Hamstring Curl - L
    5) OAOL V-up - same side
    6) OAOL V-up - other side

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) Box Jump x 5
    3) 9090 Hip Transfer or Downdog to Pigeon x 30s
    4) Set-up x 30s

  • 3 ROUNDS:
    1) Pull-ups x 10-15
    2) RFE Split Squat x 8ea
    3) Split Stance Alt. OH Press x 4 ea/ea
    4) Child’s Pose Lat Stretch x 45s

  • 3 ROUNDS: 35 SEC ON / 10 SEC OFF
    1) Hollow Hold
    2) Hollow Flutter Kicks
    3) Creeper Carry Box
    4) Repeat
    5) Base Stance + ABC’s - one side
    6) Base Stance + ABC’s - other side

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) SL Bridge + OH Reach - one side
    2) SL Bridge + OH Reach - other side
    3) Airplane + T’s - one side
    4) Airplane + T’s - other side
    5) Plank Takeaways

  • 3 ROUNDS
    40 sec on / 10 sec off
    1) Hollow Hold + Ball Transfers
    2) Plank + KT’s
    3) Kneeling Balance + Rainbow Reach
    4) Hip Lift + Twist
    5) Crab Bridge

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.