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ONLINE STRENGTH PROGRAMS

TRIATHLON

TRIATHLON STRENGTH TRAINING PROGRAMS

BR performance coaches recommend for a specific strength program to be included in all triathlete training plans. Whether you are a beginner training for your first sprit triathlon or a competitive age grouper looking to qualify for KONA; triathlon specific strength and conditioning program is essential to ensuring a long lasting career with the sport.

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. 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. 

ASSESSMENT

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. We ask that you assess yourself honestly and fairly. Note that your score should not reflect your fitness, nor your strength level. You are being assessed on skill and quality of your movements. Resistance and effort levels will be individualised and adapted regardless of the program.

Let's get Started. Simply rate yourself from 1-3.  

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

Scroll through our demo videos below to help guide you through your self assessment

BESPOKE PROGRAM

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.  INQUIRE HERE

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TRIATHLON S&C PROGRAM: AGE GROUPER 

Duration: 13 weeks

Frequency: 2 sessions per week

Athletes who score between 6-9; BR coaches advice to proceed with our ALL LEVELS 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. 

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TRIATHLON S&C PROGRAM: ADVANCED

Duration: 15 weeks

Frequency: 2 sessions per week

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.

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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.

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