Training Plan for Triathlons & Marathons.

[dougb]

Try this plan, I use it for triathlons & marathons.

Day 1.
*Lat Pulldowns*
*Leg Extensions*
*Leg curls*
Bench press
Squats
Shoulder shrugs
*DB Pullovers*
Seated row
Lunges
Side lateral raises
Biceps
Triceps
Calf raises
Sit ups

Day 2.
Lat Pulldowns
Leg Extensions
Leg curls
*Bench press*
*Squats*
Shoulder shrugs
DB Pullovers
Seated row
Lunges
Side lateral raises
*Biceps*
*Triceps*
Calf raises
Sit ups

15 Reps hold for 4 seconds
Increase weight 5% per week upper body
Increase weight 10% per week lower body

Adaption phase weeks 1 - 3
High rep, low weight

Endurance phase weeks 4 - 10
(used during off season)

Power Phase weeks 11 - 14 (Exercises indicated by *)
The key is core exercises that are split into 2 groups
1. Lats & triceps
2. Legs, chest & biceps
Increase power by adding additional 20% - 30% to load over that of endurance phase by doing 10 reps, 8 reps, then 6 reps going to failure on final rep of each set.
Allow 3 - 4 mins recovery between power exercises.

Chisel phase weeks 16 - 16
Return to lighter weights (same as start of endurance phase).
Hold for 2 seconds, fast but NOT sloppy.
Use HR monitor - when below 60% of max HR start next set.
Add 5 hard mins of abs exercises to every session.

This program is to be completed only twice a week in conjunction with other training.
If you follow the plan with your usual run workouts, don't worry you won't gain weight, I have done this for sometime and I am still 175lbs with no weight gain.
Don't forget to eat & drink right.
Have fun.