A strength training template for you to steal
The best thing you can do for consistent strength training routine is to have a simple template.
Templates allow you to plug and play any exercises you need into a consistent format.
It’s also a great way to include exercises that you find online.
(Instagram is full of interesting ideas from coaches and athletes).
You now can fit them into your template.
If you can’t find a good spot to slide it in, then it might not be a great exercise for you right now.
Here’s my templates for you to steal:
My Strength Templates
Day 1
A1 - Plyometrics
A2 - Core
B1 - Hinge
B2 - Horizontal Push
C1 - Lunge or Split Squat
C2 - Vertical Pull
C3 - Hamstrings (or other accessory)
Day 2
A1 - Plyometrics
A2 - Power
B1 - Squat
B2 - Horizontal Pull
C1 - Bridge or Hinge
C2 - Vertical Push
C3 - Accessory
Some mechanics of the templates
If you have never seen a strength template before here’s how to read it
- The letters are the super-sets and the numbers are the order in the set. This means you will cycle between each exercise in that super-set with minimal rest. This template has minimal overlap in muscle groups so you can get through the workout quicker.
- Power/plyos should come early as your nervous system fatigues the quickest. We want you to move fast early in the session, especially before the bigger lifts (squat, deadlift).
- C3 is where you can individualize your session. Any areas that you need particular focus on you should put exercises there. Anything you have learned from a physio for rehab can also go here.
Example workouts using this template
Here is an example of each workout using the templates:
You can save these tables and fill out your next session alongside mine (or steal mine).
That’s all for today.
Next week I’ll cover fitting strength into your triathlon schedule. Plus any FAQs.
If you have any burning questions hit reply and I’ll cover them next week.
Chandler