- ⚡ Eat, Sleep, Train & Repeat
TRAIN LIKE A CHAMPION
ONLINE STRENGTH PROGRAMS TRIATHLON
TRIATHLON STRENGTH TRAINING PROGRAMS
Like most endurance sports, triathlon is an incredibly repetitive sport. For many triathletes, constant training and racing can often lead to muscle weaknesses, imbalances and injuries. for a sport that requires such dedication and constancy getting sidelined can be extremely frustrating.
Most coaches would agree that a fourth discipline to achieving longevity and success in triathlon is strength training. Whether you are a beginner training for your first sprit triathlon or a competitive age grouper looking to qualify for KONA; a triathlon specific strength and conditioning program is essential to improve sport-specific mechanics, race day performance, and injury resistance.
STRONGER ATHLETE, RACE HARDER, FASTER FOR LONGER
Our Triathlon training programs follow a very organised and well crafted 12-14 week periodisation model. You will be guided through a 3 to 4 step progression; mastering your fundamentals, followed by building strength & endurance before working on your absolute power & speed. BR triathlon strength programs are developed by BR Head coach Joao Arteche and BR Head Strength and Conditioning coach Leonardo Constenaro.
SELF ASSESSMENT
Our instant self assessment test; will guide you to your program. BR Coaches ask that you assess yourself honestly and fairly for us to guide you to the program that would help you reap the greatest benefits toward your triathlon performance.
Hello Athlete, you have come this far. Our coaches have put together a basic self
assessment to help guide you to the most appropriate program that will provide you with the greatest gains.
Let’s get Started. Simply rate yourself from 1-3.
1 Unable to perform the movement comfortably and pain free.
2 Where the movement is not performed perfectly but NO pain is observed
3 Representing a perfect movement
Exercise 1: Deep overhead squat
Self score (1 – 2 – 3)
Exercise 2: Lunge
Self score (1 – 2 – 3)
Exercise 3: Trunk stability push up
Self score (1 – 2 – 3)
Exercise 4: Plank
Self score (1 – 2 – 3)
TOTAL SCORE
BESPOKE PROGRAM
Duration: Monthly
Frequency: As required
Athletes who score between 1-5; BR coaches advice to shy way from “do it yourself” programs. You may find that it negatively impacts you and may increase the risk of injury as you may lack mobility, stability and perform movements incorrectly.
Athletes who score between 6-9; BR coaches advice to proceed with our AGE GROUPER program. Athletes training load will be specific and guided; however, compared to our Advanced program, movement complexity will be adjusted to remove any risk of injury.
Athletes who score between 10-12; BR coaches advice to proceed with our ADVANCED program. Here athletes will perform many complex movements challenging body awareness, stability along with an added period of POWER training.
For those with specific goals, who are looking for the most individualised program possible, we offer One on One Online Training.
This option gives you a program built from the ground up around you, and one-to-one access to a BR Performance coach.
If you are ready to sign up for One-on-One training, either in person or via our personalised training app giving you the flexibility to train around your schedule; contact us via the link below and set up your free consultation.