Hi everyone! This Is my strenght train session in Off Season
Strength Frequency: 2 sessions/week (e.g., Monday and Thursday).
3. Strength Session Schedule — Example:
Squat/Half-squat 3×6–8 @85-90% 1RM
Single-leg press or single-leg deadlift 2–3×6–8
Hip thrust/glute bridge/hip bridge 2×8–10
Core + stability (plank, dead-bug, isometric exercises) 2×30–45″
(Optional) Toe raise/calf raise 2×10–15 if kicking feet while cycling or running.
4. Recovery: 2-3 minutes between sets. No intense leg workouts in the 24 hours preceding/following the strength session.
5. Off-season endurance volume: Maintain light/moderate activity (Z2 cycling, slow running, technical swimming), without load-bearing volume and intensity—you need to maintain an aerobic base without interfering with strength adaptations.
6. Gradual return to triathlon-specific training after 8-12 weeks: Gradually resume cycling/swimming/running volumes, maintaining 1 strength session per week (pre-season phase) to maintain adaptations.