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Part II - The Secret to a Successful Off Season

December 08, 2016 - It's no secret that training for Triathlon can be hard on the body. As athletes, we push through a lot of pain during the season. The off season is the perfect time to take a step back and reset. Without focusing on those "issues" that plagued your season, they will just come back. And sometimes, they will come back much worse.

Doing "strength" properly: What should I do?

  • Start with the basics. Don’t let your friends or anyone else convince you to do the latest “super-cool” workout. Just start easy with simple exercises.

  • The exercises you want to focus on should encompass the following: balance, mobility,   Full body motion, control under load.

  • Don’t start out doing pistol squats or heavy back squats. Start with a bottom up squat; this is the most natural squat and promotes a full range.

  • Make sure the exercise is engaging your core. Leg extensions are useless for increasing   performance. Only used in a therapy environment and prescribed by a physical therapist for specific reasons


How long should strength last? How often should I do it?

  • Strength sessions should last no longer than 1 hour. When you are first learning the exercises, you may go over. This is fine as doing things correctly is key.

  • Sessions should always end with mobility and foam rolling

  • I would recommend starting out with 2 sessions a week for 3 weeks before progressing to 3 sessions a week. I would not go over 3 sessions a week.

  • Each session should have a specific goal and structure.

  • 1 week of sessions should have a focus: introduction / integration / progression / volume

  • Each cycle of weeks should have a constant progression of movement difficulty. This is implemented via: weight, balance, intensity, volume, combination of movements, or movement speed.


If you are interested in learning more about exercise selection and key exercises, visit. http://peakathleticperformance.org/


-Christopher J. Lee:

Certified Strength & Conditioning Specialist,

Corrective Exercise Specialist,

Functional Movement Systems Lvl. 1,

B.S. Exercise Science & Physical Education,

Former Head Coach University of Colorado Swimming,

Stages Cycling Certified



AJ Baucco Coaching is world class triathlon coaching for age group athletes of all ability levels. We specialize in Full Service Triathlon Coaching, but we also create Focused Training Plans for athletes that like a more hands off approach. Feel free to contact us with any questions or to set up an informational phone call.

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