20 Week Triathlon Program

Bigger Stronger Leaner Powerlifting & Strength Sports
1

This is my 20 week training program…

It took me about 2 weeks to put together…

Special Thanks to the T-Nation Contribs for Prime-Time responses:
Eric Cressy (Pre-Hab)
David Barr (Diet/Nutrition)
Cy Willson (Supplements)
Dan John (OLAD)

Special Thanks to GW Tri Coach:
Andy MacDonald (Track Drills / Scream Intervals)

[i] I asked them targeted questions and used the responses to develop this training protocol.

This wasn’t proof-read by the staff. [/i]

Supplements:
Carbolin 19 (40-80mg Cycles)
Alpha Male (2-6 Cap Cycles)
Maximum Strength HOT-ROX (During Fat-Loading)
Low-Carb Grow!
Classic Grow!
Power Drive
Grow! Bars
ZMA
Piracetam

Eating:
David Barr Lunch Box Style (~6000 kcal)

[b][u] Specific Exercises:[/b][/u]

Single Leg Drills:
5m Warm-Up 60-70% MHR
5x:

  • 1.5m Right Leg
  • 1.5m Both
  • 1.5m Leg
  • 1.5m Both

TrainRight Intervals
8m Warm-Up @ 90 RPM w/ 2x 1m @ 100 RPM
5m @ 30s Max / 30s Min Intervals @ 90 RPM
1m Recovery
4m @ 30s Max / 30s Min Intervals @ 90 RPM
1m Recovery
3m @ 30s Max / 30s Min Intervals @ 90 RPM
1m Recovery
2m @ 30s Max / 30s Min Intervals @ 90 RPM
1m Recovery
5x

  • 2m @ 90 RPM
  • 2m @ 80 RPM
    5m Cool-Down

Scream Intervals:
1m Full 4m Lowest
1.25m Full 3.45m Lowest
1.5m Full 3.5m Lowest
1.25m Full 3.45m Lowest
1m Full 4m Lowest
20m Pull 80% MHR (Focus On Pulling not Pushing)
1m Full 4m Lowest
1.25m Full 3.45m Lowest
1.5m Full 3.5m Lowest
1.25m Full 3.45m Lowest
1m Full 4m Lowest
20m Cool-Down 70-80% Lowest

CT Abs:
http://www.t-nation.com/readTopic.do?id=576447

Kettlebell Drills:
10 Single Swings
10 Single Snatches
10 Double Swings
10 Single Snatches
10 Single Swings
10 Single Snatches
10 Double Swings

Track Drills Speed-Endurance:
16-20m/2mi Warm-Up
4x:

  • 400m @ 5k Pace
    4x:
  • 200m @ RPE 7/8
    4x:
  • 100m @ Full Sprint
  • 300m @ Jog
    8m 1600m Cool-Down

Track Drills Speed
8m/1600m Warm-Up
1m Butt-Kicks
1m Knee-Highs
1m Recover
2m Butt-Kicks
2m Knee-Highs
4-6x:

  • 200m @ Full Sprint
  • 25 Calf-Raises
  • 3m Rest
    6x:
  • 100m @ Full Sprint
  • Bleachers
  • 3m Rest
    8m/1600m Cool-Down

Track Drills Endurance:
15m/2000m Warm-Up
4x:

  • 400m @ 5K Pace
  • 400m Recover
    4x:
  • 400m @ >5K Pace
  • 800m Recover
    4x
  • 400m @ >>5k Pace
  • 800m Recover
    Bleachers
    8m/1600m Cool-Down

[b][u] 20 wk Program:[/b][/u]

– 1 Week Speed Training –

S:

  • OFF
    M:
  • 30m Cycle (Single Leg Drills)
  • 1h Run (Track Drills Speed)
    T:
  • 1h Swim (Intervals)
    W:
  • OFF
    T:
  • 1h Cycle (TrainRight Intervals)
    F:
  • 1h Swim (LSD)
    S:
  • 1h Cycle + 1h Run (LSD 80% MHR)

– 3 Weeks Build Cycle –

SetxRep Scheme:
Wk 1: (7x5) Wave
Wk 2: (6x3) Wave
Wk 3: (5x3x2) Wave

S:

  • OFF
    M:
  • AM: 30m Cycle (Single-Leg Drills) + 1h Run (Track Drills Speed-Endurance)
  • PM: Dumbell Bench
    T:
  • AM: 1h Swim (Fartlek)
  • PM: Weighted Pull-Ups
    W:
  • AM: 2h Cycle (Scream Intervals)
  • PM: Squats
    T:
  • OFF
    F:
  • AM: 1h Cycle + 45m Run (LSD 80% MHR)
  • PM: Clean and Jerk
    S:
  • AM: 1h Swim (Race-Pace)
  • PM: Deadlifts

– 1 Weeks Recovery –

S:

  • OFF
    M:
  • AM: 1h Swim (LSD)
  • PM: Core Pre-Hab
    T:
  • 1h 1.5h Cycle (LSD 80% MHR)
    W:
  • AM: 1h Run (LSD 80% MHR)
  • PM: Core Pre-Hab
    T:
  • OFF
    F:
  • AM: 45m Cycle + 45m Run (LSD 80% MHR)
  • PM: Core Pre-Hab
    S:
  • 1h Swim (LSD)

– 2 Weeks Speed-Endurance Training –

S:

  • OFF
    M:
  • AM: 30m Cycle (Single-Leg Drills) 1h Run (Track Drills Endurance)
  • PM: CT Abs
    T:
  • AM: 1h Swim (Fartlek)
  • PM: Kettlebell Drills
    W:
  • AM: 2h Cycle (Scream Intervals)
  • PM: CT Abs
    T:
  • OFF
    F:
  • AM: 1h Swim (Speed-Endurance)
  • PM: Kettlebell Drills
    S:
  • AM: 1h Cycle (TrainRight Intervals) + 1h Run (Track Drills Speed-Endurance)
  • PM: CT Abs

– 3 Weeks Build Cycle –

SetxRep Scheme:
Wk 1: (7x5) Wave
Wk 2: (6x3) Wave
Wk 3: (5x3x2) Wave

S:

  • OFF
    M:
  • AM: 30m Cycle (Single Leg Drills) + 1h Run (Track Drills Speed-Endurance)
  • PM: Dumbell Bench
    T:
  • AM: 1h Swim (Fartlek)
  • PM: Weighted Pull-Ups
    W:
  • AM: 2h Cycle (Scream Intervals)
  • PM: Squats
    T:
  • OFF
    F:
  • AM: 1h Cycle + 45m Run (LSD 80% MHR)
  • PM: Clean and Jerk
    S:
  • AM: Swim
  • PM: Deadlifts

– 1 Weeks Recovery –

S:

  • OFF
    M:
  • AM: 1h Swim (LSD)
  • PM: Core Pre-Hab
    T:
  • 1h 1.5h Cycle (LSD 80% MHR)
    W:
  • AM: 1h Run (LSD 80% MHR)
  • PM: Core Pre-Hab
    T:
  • OFF
    F:
  • AM: 45m Cycle + 45m Run (LSD 80% MHR)
  • PM: Core Pre-Hab
    S:
  • 1h Swim (LSD)

– 2 weeks Speed Training –

S:

  • OFF
    M:
  • AM: 30m Cycle (Single-Leg Drills) 1h Run (Track Drills Speed-Endurance)
  • PM: CT Abs
    T:
  • AM: 1h Swim (Fartlek)
  • PM: Kettlebell Drills
    W:
  • AM: 1h Cycle (Scream Intervals)
  • PM: CT Abs
    T:
  • OFF
    F:
  • AM: 1h Swim (Speed-Endurance)
  • PM: Kettlebell Drills
    S:
  • AM: 1h Cycle (TrainRight Intervals) + 1h Run (Track Drills Speed)
  • PM: CT Abs

Sprint Triathlon August 6

– 3 Weeks Build Cycle –

SetxRep Scheme:
Wk 1: (7x5) Wave
Wk 2: (6x3) Wave
Wk 3: (5x3x2) Wave

S:

  • OFF
    M:
  • AM: 30m Cycle (Single Leg Drills) + Run (Track Drills Speed-Endurance)
  • PM: Dumbell Bench
    T:
  • AM: 1h Swim (Fartlek)
  • PM: Weighted Pull-Ups
    W:
  • AM: 2h Cycle (Scream Intervals)
  • PM: Squats
    T:
  • OFF
    F:
  • AM: 1h Cycle + 45m Run (LSD 80% MHR)
  • PM: Clean and Jerk
    S:
  • AM: Swim
  • PM: Deadlifts

– 1 Weeks Recovery –

S:

  • OFF
    M:
  • AM: 1h Swim (LSD)
  • PM: Core Pre-Hab
    T:
  • 1h 1.5h Cycle (LSD 80% MHR)
    W:
  • AM: 1h Run (LSD 80% MHR)
  • PM: Core Pre-Hab
    T:
  • OFF
    F:
  • AM: 45m Cycle + 45m Run (LSD 80% MHR)
  • PM: Core Pre-Hab
    S:
  • 1h Swim (LSD)

– 3 weeks Endurance Training —

S:

  • OFF
    M:
  • AM: 30m Cycle (Single-Leg Drills) 1h Run (Track Drills Endurance)
  • PM: CT Abs
    T:
  • AM: 1h Swim (Fartlek)
  • PM: Kettlebell Drills
    W:
  • AM: 2h Cycle (Scream Intervals)
  • PM: CT Abs
    T:
  • OFF
    F:
  • AM: 1h Swim (Speed-Endurance)
  • PM: Kettlebell Drills
    S:
  • AM: 1h Cycle (TrainRight Intervals) + 1h Run (Track Drills Speed-Endurance)
  • PM: CT Abs

– 1 Weeks Recovery –

S:

  • OFF
    M:
  • AM: 1h Swim (LSD)
  • PM: Core Pre-Hab
    T:
  • 1h 1.5h Cycle (LSD 80% MHR)
    W:
  • AM: 1h Run (LSD 80% MHR)
  • PM: Core Pre-Hab
    T:
  • OFF
    F:
  • AM: 45m Cycle + 45m Run (LSD 80% MHR)
  • PM: Core Pre-Hab
    S:
  • 1h Swim (LSD)

– 1 Week Taper –

Fat-Load

S:

  • OFF
    M:
  • 45m Swim (Race Pace)
    W:
  • 1.5h Cycle (Race Pace) + 45m Run (Race Pace)
    T:
  • OFF

Carbo-Load

F:

  • 30m Run (Stadiums)
    S:
  • 15m Cycle (LSD 60% MHR)

Olympic Triathlon September 25

2

hmmmm… not sure how LSD is going to help you. I dig it myself, but it’s been a few years, hell I don’t even know where to get it anymore. It should make the time go by quicker and the scenery a hell of a lot more interesting. Good luck.

3

[quote]pat36 wrote:
hmmmm… not sure how LSD is going to help you. I dig it myself, but it’s been a few years, hell I don’t even know where to get it anymore. It should make the time go by quicker and the scenery a hell of a lot more interesting. Good luck.[/quote]

The ninjas keep me company.

4

Is this a half-ironman? Full? One of my old training bodies is going to do the Ironman. The program looks good. Good luck with it!

5

[quote]jsbrook wrote:
Is this a half-ironman? Full? One of my old training bodies is going to do the Ironman. The program looks good. Good luck with it![/quote]

Olympic Distance

1/2 Iron and Iron aren’t until much later

This will serve as a training base and race prep.