Summarized from Chapter 13- Triathlete’s Training Bible

Phase
Load Weeks Wkouts
Per Week
Sets Reps Speed Recov
Time
Function
Anatomical
Adaptation
(AA)
Light
(40-60%
1RM)
4 2-3  3-5  20-30  Mod.*  60-90
Sec.
Prepares muscles & connective
tissue for greater loads.
Max
Strength
(MS)
Heavy
(BW
Goal)*†
 4  2  3-6*  3-6*  Slow*  2-4
Min.*
Improves force generation
Power
Endurance
(PE)
Moderate
(40-60%
1RM)
 4  1-2  2-3 8-15* Fast*  3-5
Min.*
 Develop capacity to recruit most
fibers for a movement and
maintain their use at high power
output.
Muscular
Endurance
(ME)
Light
(30-50%
1RM)*
4-8  1 1-3* 40-60*  Mod.*  1-2
Min.*
Extend the ability to manage
fatigue at high load by increasing
capillary density and number and
size of mitochondria.
Strength
Maintenance
(SM)
Moderate/
Heavy
60% (80%
last set)*
 Indefin
-ate
 1  2-3*  6-12*  Mod.* 1-2
Min.*
Maintains strength established in
previous phases, while hills,
intervals and other workouts
maintain power and endurance.

* Only exercises in bold (see exercise chart) follow this guideline. All others in chart follow AA guidelines.
† 1RM= the maximum weight you can lift for a single repetition. See below for guideline for estimating your 1RM.

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