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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