TRISTRONG POWER + POWER END. CYCLE
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced - the training in this program can be scaled up or down based on weight selection.
VOLUME / TIMING: Moderate - High / Off-Season / Race Lead Up
PROGRAM STRUCTURE: 6 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: This program is an excellent way to improve lower body strength + power for triathlon
MOVEMENT VIDEO LIBRARY
WEEK 1
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 -
3-4 ROUNDS:
1) DB FR Squat x 5
2) Squat Jump x 5
3) Suitcase Step-ups x 5ea
4) Split Jump x 5ea
5) Downdog to Pigeon x 90s -
3 ROUNDS:
1) Split Stance Alt. Bent Over Row x 6 ea/ea
2) DB Swing x 8
3) SA OH Press x 6ea
4) Alt. World’s Greatest Stretch x 60s -
3 ROUNDS:
20 sec on / 10 sec off
1) Side Plank + KT (one side)
2) Side Plank + KT (other side)
3) OAOL V-up (one side)
4) OAOL V-up (other side)
5) Alt. SL Hamstring Curl
6) Repeat
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 -
4 ROUNDS:
1) Deadlift x 3
RPE: 5-6/10, 7/10, 7/10, 7/10
2) Lateral Step-up Jump x 5ea
3) Active Recovery & Set-up x 2min
Hip to Hamstring Stretch -
3 ROUNDS:
1) Pull-ups x 6-10
2) RFE Push Off x 5ea
3) Push-up + Toe Tap x 4-6ea
4) Child’s Pose Lat Stretch x 60s -
3 ROUNDS:
20 sec on / 10 sec off
1) SASL Deadbug (one side)
2) SASL Deadbug (other side)
3) SA TRX Row (one side)
4) SA TRX Row (other side)
5) High - Low Plank (one side)
6) High - Low Plank (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 -
3 ROUNDS:
45 sec on / 15 sec off
1) Crab Bridge + Alt. Reach
2) Airplane + KT (same side)
3) Airplane + KT (other side)
4) Miniband Side Step + Squat
5) Miniband Diag. Kick Back
6) Stir The Pot
7) Diag. Knee Tucks
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
-
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 -
3-4 ROUNDS:
1) DB FR Squat x 5
2) Squat Jump x 5
3) Suitcase Step-ups x 5ea
4) Split Jump x 5ea
5) 9090 Hip Transfer x 90s -
4 ROUNDS:
1) Split Stance Alt. Bent Over Row x 5 ea/ea
2) DB Swing x 8
3) SA OH Press x 5ea
4) Side Body Stretch x 60s -
3 ROUNDS:
25 sec on / 10 sec off
1) Side Plank + KT (one side)
2) Side Plank + KT (other side)
3) OAOL V-up (one side)
4) OAOL V-up (other side)
5) Alt. SL Hamstring Curl
6) Repeat Alt. SL Hamstring Curl
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 -
4 ROUNDS:
1) Deadlift x 3
RPE: 5-6/10, 7/10, 7/10, 7/10
2) Lateral Step-up Jump x 5ea
3) Active Recovery & Set-up x 2min
9090 Hip Transfer -
3 ROUNDS:
1) Pull-ups x 6-10
2) RFE Push Off x 5ea
3) Push-up + Toe Tap x 4-7ea
4) Floor Angels x 60s -
3 ROUNDS:
25 sec on / 10 sec off
1) SASL Deadbug (one side)
2) SASL Deadbug (other side)
3) SA TRX Row (one side)
4) SA TRX Row (other side)
5) High - Low Plank (one side)
6) High - Low Plank (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 -
3 ROUNDS:
45 sec on / 15 sec off
1) Crab Bridge + Alt. Reach
2) Airplane + KT (same side)
3) Airplane + KT (other side)
4) Miniband Side Step + Squat
5) Miniband Diag. Kick Back
6) Stir The Pot
7) Diag. Knee Tucks
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
-
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 -
3-4 ROUNDS:
1) Goblet Squat x 7
2) Squat Jump x 7
3) Goblet Step-ups x 7ea
4) Split Jump x 7ea
5) Hip to Hamstring Stretch x 90s -
4 ROUNDS:
1) Split Stance Alt. Bent Over Row x 4 ea/ea
2) DB Swing x 8
3) SA OH Press x 4ea
4) Child’s Pose Reach Through x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) Side Plank + KT (one side)
2) Side Plank + KT (other side)
3) OAOL V-up (one side)
4) OAOL V-up (other side)
5) Alt. SL Hamstring Curl
6) Repeat Alt. SL Hamstring Curl
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 -
4 ROUNDS:
1) Deadlift x 4
RPE: 6/10 x 4
2) Lateral Step-up Jump x 6ea
3) Active Recovery & Set-up x 2min
Cat Cow -
3 ROUNDS:
1) Pull-ups x 6-12
2) RFE Push Off x 6ea
3) Push-up + Toe Tap x 5-8ea
4) Child’s Pose Lat Stretch x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) SASL Deadbug (one side)
2) SASL Deadbug (other side)
3) SA TRX Row (one side)
4) SA TRX Row (other side)
5) High - Low Plank (one side)
6) High - Low Plank (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 -
3 ROUNDS:
45 sec on / 15 sec off
1) Crab Bridge + Alt. Reach
2) Airplane + KT (same side)
3) Airplane + KT (other side)
4) Miniband Side Step + Squat
5) Miniband Diag. Kick Back
6) Stir The Pot
7) Diag. Knee Tucks
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
-
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 -
3-4 ROUNDS:
1) Goblet Squat x 7
2) Squat Jump x 7
3) Goblet Step-ups x 7ea
4) Split Jump x 7ea
5) 9090 Hip Transfers x 90s -
3 ROUNDS:
1) Split Stance Bent Over Row x 6ea
2) DB OH Swing x 8
3) SA Push Press x 6ea
4) Child’s Pose Lat Stretch x 60s -
3 ROUNDS:
25 sec on / 10 sec off
1) Flutter Kicks
2) Scissor Kicks
3) Alt. T’s (same side)
4) Alt. T’s (other side)
5) SL Hamstring Curl (same side)
6) SL Hamstring Curl (other side)
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 -
4 ROUNDS:
1) Deadlift x 4
RPE: 6/10 x 4
2) Lateral Step-up Jump x 6ea
3) Active Recovery & Set-up x 2min
Hip to Hamstring Stretch -
3 ROUNDS:
1) Pull-ups x 6-12
2) RFE Push Off x 6ea
3) Push-up + Progressive Mtn Climber x 6-8ea
4) Floor Angels x 60s -
3 ROUNDS
25 sec on / 10 sec off
1) Bicycle
2) Repeat
3) SA Archer Row (one side)
4) SA Archer Row (other side)
5) Elbow Plank + Takeaways (arms only)
6) Elbow Plank + Takeaways (legs only)
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 -
3 ROUNDS:
45 sec on / 15 sec off
1) Airplane Hold + Scaption Reach
2) Airplane Hold + Scaption Reach
3) Staggered Stance Miniband Side Steps
4) Miniband Fwd / Back Reach
5) Prone OAOL Lifts
6) Side Plank Hold
7) Other side
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 5
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 -
3-4 ROUNDS:
1) Air Squat x 9
2) Squat Jump x 9
3) Step-ups x 9ea
4) Split Jump x 9ea
5) Adductor Rocks x 90s -
4 ROUNDS:
1) Split Stance Bent Over Row x 5ea
2) DB OH Swing x 8
3) SA Push Press x 5ea
4) Side Body Stretch x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) Flutter Kicks
2) Scissor Kicks
3) Alt. T’s (same side)
4) Alt. T’s (other side)
5) SL Hamstring Curl (same side)
6) SL Hamstring Curl (other side)
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 -
4 ROUNDS:
1) Deadlift x 4
RPE: 5/10 x 4
2) Lateral Step-up Jump x 7ea
3) Active Recovery & Set-up x 2min
Downdog to Pigeon Stretch -
3 ROUNDS:
1) Pull-ups x 8-15
2) RFE Push Off x 7ea
3) Push-up + Progressive Mtn Climber x 6-9ea
4) Child’s Pose Lat Stretch x 60s -
3 ROUNDS:
30 sec on / 10 sec off
1) Bicycle
2) Repeat
3) SA Archer Row (one side)
4) SA Archer Row (other side)
5) Elbow Plank + Takeaways (arms only)
6) Elbow Plank + Takeaways (legs only)
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 -
3 ROUNDS:
45 sec on / 15 sec off
1) Airplane Hold + Scaption Reach
2) Airplane Hold + Scaption Reach
3) Staggered Stance Miniband Side Steps
4) Miniband Fwd / Back Reach
5) Prone OAOL Lifts
6) Side Plank Hold
7) Other side
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 6
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 -
3-4 ROUNDS:
1) Air Squat x 9
2) Squat Jump x 9
3) Step-ups x 9ea
4) Split Jump x 9ea
5) Alt. Hip Stretch x 90s -
4 ROUNDS:
1) Split Stance Bent Over Row x 4ea
2) DB OH Swing x 8
3) SA Push Press x 4ea
4) Child’s Pose Reach Through x 60s -
3 ROUNDS:
35 sec on / 10 sec off
1) Flutter Kicks
2) Scissor Kicks
3) Alt. T’s (same side)
4) Alt. T’s (other side)
5) SL Hamstring Curl (same side)
6) SL Hamstring Curl (other side)
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 -
4 ROUNDS:
1) Deadlift x 4
RPE: 5/10 x 4
2) Lateral Step-up Jump x 7ea
3) Active Recovery & Set-up x 2min
Hip to Hamstring Stretch -
3 ROUNDS:
1) Pull-ups x 8-15
2) RFE Push Off x 7ea
3) Push-up + Progressive Mtn Climber x 6-10ea
4) Floor Angels x 60s -
3 ROUNDS
35 sec on / 10 sec off
1) Bicycle
2) Repeat
3) SA Archer Row (one side)
4) SA Archer Row (other side)
5) Elbow Plank + Takeaways (arms only)
6) Elbow Plank + Takeaways (legs only)
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 -
3 ROUNDS:
45 sec on / 15 sec off
1) Airplane Hold + Scaption Reach
2) Airplane Hold + Scaption Reach
3) Staggered Stance Miniband Side Steps
4) Miniband Fwd / Back Reach
5) Prone OAOL Lifts
6) Side Plank Hold
7) Other side
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.