10 week triathlon specific S&C programme

This is for those of you who have just completed the 4-week Adaptation S&C plan. It follows on perfectly and gives you 10 more weeks of specific triathlon strength training. Ideally at this stage you want to be able to get to a gym to get some heavier weights into your routine to get the most out of this programme. You will be familiar with most of the exercises and this plan will guide you through a sensible progression to build more strength in those key triathlon muscles. Once you have completed it you can return to the start and repeat - only this time you will be stronger so your 1RM will be higher!