• Warm up 10 minutes easy lifecycle or ride/run to gym
• Squats or leg press (always include a set of very light or no weight to warm up)
• Leg extension
• Hamstring curl
• Calf raise
• Core (see notes)
• Seated rowing
• Lat pulldowns (to front)
• Dips (use dip machine)
• Tricep extension
• 15 minutes stretching

Rep Note: Start each block at the top end of the rep range, gradually increase weight and reduce reps as the block progresses. End each block at the bottom end of the rep range. Remember to avoid rep failure.

EFFORT
PREP 1 - never to failure comfortable speed
PREP 2 - never to failure, rep speed slow (2-4 secs per cycle)
PREP 3 - last two reps are strained but not to failure, rep speed slow

CORE
The key for core is 100% correct technique, slow reps speed and variety of exercises. Focus on your lower abs, obliques, lower back and glutes. The object is slow, high quality reps that fatigue the muscles. Be creative and try a lot of different exercises. The Swiss Ball is an excellent tool for core strength.

OVERALL STRATEGY
We don't want to start adding strength until PREP 3 -- so hold back and focus on preparing to crank later in the year. For the first eight weeks, get back in the groove. In PREP 1 & 2, feel free to include additional exercises if you want. However, ensure the quality of the above exercises. I am going to give you an optional circuit session that you can add as a third strength session when you have the urge.

WEEKS 13-16 => MAX STRENGTH (2x per week) -- YOU KNOW THE DRILL!

Your swimming and cycling may suffer in this period. Stick with it. You'll be faster when we come off the weights.

• Warm up 10 minutes easy lifecycle
• Squats or leg press
• Seated row
• Core (as before)
• Leg extension / ham curl
• Standing bent-arm pulldown
• 15 minutes stretching (personal weakness)
  • Sets (4-7, including warm up set -- if doing more than four sets, then pyramid the weight)
  • Reps 6+, ensure last two sets go to heavy strain
  • Speed of lift normal
  • Set recovery three minutes (very important to take full rest), use for stretching
  • Core / leg ext / ham curl as per PREP 3

Always use a spotter when you are hammering the free weights.

WEEKS 17-20 => MS BRIDGE (2x per week)

For the MS Bridge, compress PREP 2 & 3 into a four-week block. Start at the beginning of PREP 2 and phase yourself through the blocks in four weeks instead of the normal eight. The period of higher repetitions is important for shocking your body a little bit and enabling you to push to a new level in the second MS.

WEEKS 21-24 => MS ROUND TWO

Same as Round One only stronger! Eliminate this bridge if you have a shortened base period. The bridge is only for athletes that have the time, desire or need for two MS Cycles.

WEEKS 25-28 => POWER ENDURANCE (2x per week)

• Warm up 10 minutes easy lifecycle
• Squats or leg press (NEVER bounce off the bottom)
• Seated row
• Core (as before)
• Leg extension / ham curl
• Standing bent-arm pulldown
• 15 minutes stretching (personal weakness)
  • Sets (3, including warm up set)
  • Reps 12-15
  • Speed of lift fast (important that you push quickly, speed is more important than weight)
  • Weight - warm-up easy then 40-60% of one rep max (see pg. 206 of Triathlete's Training Bible for table)
  • Set recovery three minutes, use for stretching
  • Core / leg extension / ham curl as per PREP 3

• Warm Up 10 minutes cycling
• 1x20 / 1x15 Squat / Leg lress
• 2x20 Seated row
• 2x20 Leg extension
• 2x20 Ham curl (single leg)
• 2x20 Bent-arm pulldown
• Cool down 5 minutes cycling

The goal of this session is to maintain. We don't want to add any strength. Your key sessions are now your focused swim / bike / run sessions. This is a nice way of saying... "don't flog yourself in the gym!"

Rep speed is normal, 30-60s rest between sets.

This session should last no more than 45 minutes.

NOTES

Weight

With all lifts, start lighter than you think you need. This is the purpose of PREP 1. There is no rush. Build into the strength program gradually.

Warm-up

A proper warm-up is essential, particularly once you are into the heavier lifting parts of the program.

Stretching

Post-lifting is the ideal time for an extended full-body stretch. You are in a warm, dry environment with mats. Take advantage of it. Now is the time to improve your flexibility!

Squats / Leg Press

Correct technique is essential to avoid injury and/or muscular imbalances. Never descend to angle past 90 degrees. 100 to 110 degrees is fine for the strength gains we are targeting. Never bounce! On both lifts, exhale in a controlled fashion when extending. Breathing should be controlled and deep.

Squats

Pelvis should rotate forward and down as the weight is lowered. The squat bar should move vertically without any forward or backward movement.

Leg Press

Never push on your knees (use less weight). Always keep back perfectly flat against the back rest.

Calf Raise

Feet should be aligned or heels slightly inwards. Legs, hip, back, shoulders should be aligned at all times.

Leg Extension

We are only looking for you to be moving in the range of 120 to 180 degrees. The key is the final 20 to 30 degrees. Really focus on the finish and feel your quad contract.

Hamstring Curls

Are best done single leg in a controlled fashion. Rock stable core, slow rep speed. Focus on quality. Good form yields benefits. However, good form also means that you will not be curling as much weight. Avoid the seated hamstring machine (looks like a chair) if possible.

Seated Rowing

Back should be vertically aligned. Grasp bar so that thumbs are pointing up, elbows are drawn backwards and in towards the body. Chest remains out in a proud position and there is no rocking of the back. If you need to rock then use less weight.

Lat Pulldowns

Shoulder blades are pulled down and in, bar is pulled to a "proud" chest. Always pull to the front and focus on both phases of the lift (pull down and return).

Dips

Elbows should remain pointing backwards at all times. Hands should grip at slightly wider than shoulder width apart. Avoid super-deep or super-wide dips as they are not required for the strength gains we are targeting.

Tricep Extensions

Elbow should remain locked in place at your sides. Pause at full extension and keep tension on muscle at the "top" of the cycle. Feel free to alternate between rope extensions and bar extensions (these are attachments available in most gyms).

Standing Bent-Arm Pulldown

Goal is to simulate catch and pull of swim stroke. In PREP 1 & 2, stretch cords can be used. Focus on high elbow. Maintain correct swimming form in both directions (pull down and return).