Sample block periodization plan for a triathlete new to strength training
Two of the most common mistakes I see athletes make in regards to strength training are maintaining random utilization of exercises and not loading enough. Randomly performing exercises along with under-loading may contribute to sub-par results, especially as you become more experienced at strength training. Don’t be afraid to stick to a consistent routine of exercises and don’t be afraid to progressively add load to the exercises as you become more proficient.
The sample plan below is not comprehensive in nature and was designed only to show a progression through a block periodization plan utilizing the training principles that will maximize muscle hypertrophy.
Warm-up (for every phase of the periodization prior to the strength training):
5-10 min Walk or Jog
Accumulation Phase (1 week - can be extrapolated to 2 weeks):
Perform exercises hardest to easiest
Goblet Squat @ 60% 1 *RM, 12 reps, 3 sets (2 min rest between sets)
Trap Bar Deadlift @ 60% 1 RM, 12 reps, 3 sets (2 min rest between sets)
*RM = repetition maximum
Transmutation Phase (1 week - can be extrapolated to 2 weeks):
Eccentric Front squat @ 75% 1 RM, 7 reps, 3 sets **(4:1) (2 min rest between sets)
Banded Trap Bar Deadlift @ 75% 1 RM, 7 reps 3 sets (2 min rest between sets)
**4:1 = four seconds to achieve the depth of the squat, one second to stand back up
Realization Phase (1 week - can be extrapolated to 2 weeks):
Front Squat @ 90% 1 RM, 3 reps, 3 sets (3 min rest between sets)
Trap Bar Deadlift @ 90% 1 RM, 3 reps 3 sets (2 min rest between sets)
Recovery (1 week recommended)
Step-ups on 8" step, 3 x 12 with BW + Weight vest
Single Leg RDL, 3 x 12, light weight in each hand
To wrap-up this three part series, building muscle hypertrophy (cross sectional area of a muscle) utilizing unilateral, bilateral, eccentric, and variable resistance exercises through a periodization plan has the potential to build strength for an endurance athlete that will allow them to have improved anaerobic power. This improved anaerobic power may contribute to a greater “kick” towards the end of a race when compared to weaker peers, thus increasing an athlete's potential for negative splits and faster finishes.
I hope this series was informational and helpful. Please don't hesitate to reach out with questions. Thank you for reading!