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1、FromTheTriathlete'sTniningBibte@JoeFriel:ANATOMICALADAPIAIION(AA)PHASEIabl€13.1TohlSessions/Phase8-12Sessions/week2-3Load(%IBM)40-60MAXIMUMTRANSITIONSets/Sesslon3-5labl€13.2(MT)PHASEReps/Set20-30TolaSessions/Phase35SpeedolLjftSlowSessio$4/Veek2-jRecovery(inlvlinutes)l-1.5Loadsel
2、ectloadslhatallowontyt0l5reps'TriathlonExeroisesReps/Set10-15.(inofderofconpleuoi):SpeedolLiftSlowtomoderaie,1.Hipextension(squat,legpre$,0rstep-up)€nphastzmqform2.Standingbent'arfl,laipull'downRecovery(inminutes)1.53'3.Hipexiension(dfteenttmm+l)4.Chestplessorptsh'ups'llote:qnvb
3、oldfacedexercisesfollowkis5.Seaiedrowguidelke.AllotherscontinueMguidetines.6..PeBonalweakress(harnslrinqcui,kneeexlemion,orheelmise)TrialhlonExercises7.Abdoniralwilhlwist(inordorolcompleliofl):1.tllpexbnsion{squ4legprcs€,orstep.up)oualhlorExercises2.Sealedrcw(inorderofeompleiion
4、)i3.AbdominalwithnlistL.Hlpexlension(squal,lsgpfess,orstep-up)4.Personalweakness(hamslringcurt,kl]ee2.Soatedrowextension,orheel€ise)3.Hipextension(difierentJrcm$1)5.Standing,bent-antatputFrlo{,n4.CJrestpressorpush-ups5,Pe$onalweakness(hamslrinqqJ,kneeDuathlonExercisesexlension,o
5、rheelBise)linordefofcompletion):6.Upper.bodychoice(lalpLill.down0rstandi.Hipoxhreion(9qu4logpr6ss,or!toFuplIngr0w)2.Seatedrou,7.Abdominaiwithtwist.3.Abdominalwilht$/isl4,Pers{rnalweakness(hamstjngcutl,kneeextension,orheelrarse)5.Upperbodychdft(tatputt-dovw.standinqrow,ch€slprcss
6、,pUsh-ups)Tablo13.3LOADOOALSSqual1.3-1.7xBWLegpfes6(sled)2.5-2-9xBWSlep-up0.7-0.9xBWSeatedrow0.5-0.8xBWSlanding,bent-amlatpLrll-dowr0.3{.5xBWFromlheTriathlete'sfrainingBible@JoeFrielMAXIMUMSTRENGTH(MS)STRENOTHMAINTENANCEPHASE(SM)PHASETable13.4(l€it)Table13,5(rqht)'lotalSessions/
7、PhascTolalsessloN/Phase8-12tndelinil€Sessionsldeek2SessiosMeekILoadBWGoa'Load(%lll[4)60,80(astset)'Sels/Sesslon3-6Sets/Session2-3"Beps/Sel3-6+'Reps/S€t612'SpeedofLiftSlow'Mod'SpeedofLiftI4od'Recoverylinll,llnutes)24'Recovery(inMinltes)1-2'*NoE:'Ilole:0nlyb'ldfacedexercisesfallo
8、wthisonlyboldfacedexetcisesfallowthisguideline.
