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Strong for Triathlon

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You want to be stronger and faster 
without compromising your triathlon training or having to figure out how to strength train on your own

Hard truth: you know you need to strength train as part of your triathlon training.

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You've seen the pros - Lucy Barkley-Charles, Paula Findlay, Kristian Blummenfelt - all talk about how much strength training helped them. 

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But you are stuck.

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Where do you start? How do you schedule it with your triathlon training? What exercises should you do? How many reps and sets? Should you do only bodyweight or do you need dumbbells, kettlebells, and barbells too? 

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You search the internet for triathlon-specific strength training programs but most are PDFs of exercises to do with no guidance or support on how to progress the exercises, how to strength train year-round, how to adjust for your training seasons (race season, off-season, and pre-season), or how to focus on performance or body composition or both.

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You aren't sure what exercises to do or how to fit strength training into your busy schedule

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Thoughts race through your head:

  • What exercises should I do?

  • How often should I do them? How many days per week?

  • How do I fit it into my schedule?

  • Should I do full-body or split upper and lower?

  • Should I alternate cardio only days with weight only days? Or should I do both each day?

  • Are there days I should avoid strength training?

  • Do I change what I do when I'm training for a race versus when I am in off-season? 

  • Am I supposed to lift heavy weights and light reps? Or high reps and low weights?

  • What if I can't get to the gym, what can I do at home?

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Does this sound like you? If so, you are not alone.

"I've learned that I can lift more than I thought I could or should. I have more core strength than I thought. And that I can commit to strength training on my own. I will keep recommending you to all my friends who do any type of endurance sport."

- Lacey

You want to get stronger, get faster, and more toned 

You want to know what exercises to do, what to focus on for sets, reps, and weight, and when to schedule it. 

 

You want to feel confident and competent in the gym or at home.

 

You want to strength train year-round to help get faster, get stronger, and build muscle.

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but you are stuck because

You are afraid of harming your triathlon performance:

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When you've tried to strength train in the past, you experienced so much muscle soreness it affected your next triathlon workout.

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You want to learn how to balance strength training and triathlon training to optimize (not harm) your performance.

You lack the time:

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Every single minute of your day is already accounted for. When do you squeeze in the time to strength train, let alone figure out how to strength train for triathlon?

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You need a plan that you can follow and get the support you need to help you be consistent.

You don't know how:

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You struggle to figure out how to balance it all without 1) burning yourself out or 2) getting injured by doing it wrong.

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You don't need another generic PDF strength program. You need an actual person that you can talk to for support and guidance. You need someone to show you what to do, when and how to do it, so you can learn as you train. You need someone who understands how to strength train for triathlon.

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Am I right? If so... 

I give you Strong for Triathlon

SFT

Strong for Triathlon is a 12-month triathlon-specific progressive strength training program created by Jessica, a fellow triathlete and strength coach, that will:​​​

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  • teach you what exercises to do, when to do them, and why

  • help you become consistent with your workouts, and

  • teach you how to adjust your strength training around your weekly and seasonal triathlon schedule 

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so that you improve your triathlon performance and body composition without having to figure out how to strength train for triathlon on your own. ​

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Strong for Triathlon includes:

  • 2-3 workouts per week (gym and home versions available)

    • 30-45 minutes per session 

    • Each exercise has a video demo with a description linked to it

  • Seasonal, progressive programming 

    • Off-season focuses on body recomposition, building muscle and strength

    • Pre-season focuses on building speed and power and maintaining strength

    • Race-season focuses on maintenance and minimizing injury​​

  • Immediate access to recorded videos so you learn as you train

    • Highlighting the why behind the programming

  • Weekly check-ins and technique reviews

    • ​(You must upload a video of the exercise to True Coach for technique review)

  • Direct messaging access to me via True Coach 

    • For Q&A, motivation, support, and accountability 

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12 payments of $99 as monthly automatic payments, you can pause or cancel at any time (no refunds)

"I've learned how important it is to video myself so I can see my form and make adjustments to prevent injuries. Also you don't need to spend a lot of time doing strength workouts to get gains. It only took about a month to notice a difference in how strong I felt during my swim/bike/run. This is exactly what I needed. Everything is clear and easy to follow, feedback is consistent, my questions are answered in a timely manner."

- Rhonnie

What you need for equipment

For the gym:

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Squat rack

Barbells

Dumbbells

Pull up bar or machine 

Cable machine 

Seated row cable machine

Lat pull down cable machine 

Medicine ball 

Resistance bands

Exercise stability ball 

For home:

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At least 2 sets of dumbbells 

  • Between 10-20lbs​ (upper body)

  • Between 20-50lbs (lower body)

A bench/hard couch

Stairs/a mid-shin to knee height box 

Pull up bar

Exercise stability ball 

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Ideal, but optional:

Resistance bands

Multiple dumbbells that increase by 5 lbs (example: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50)

Medicine ball

"I really enjoy strength training much more than I realized. I am WAY stronger than I thought, and have loved seeing what I'm capable of"

- Shuntae

Strong for Triathlon is the only strength program that is triathlon-specific, shows you how to train over the entire year (12 months), with expert, weekly support, and training videos explaining the why behind the exercises​

I help you figure out when to strength train according to your triathlon training schedule and season

  • so you no longer have to guess when the ideal time to strength train is or how to change it when your schedule changes, and

  • so you never harm or compromise your key triathlon workouts ​

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I do all the programming for you so that you can just open the TrueCoach app and know that you are working towards your goals of getting stronger, faster, and perhaps leaner

  • without having to worry if you are doing the right exercises or the right amount of weight/resistance 

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All the workouts are programmed to take between 30-45 minutes

  • so that you don't have to worry about sacrificing your free time, as us triathletes are busy enough as is

 

Plus, you have access to monthly calls explaining the science behind the programming and more

  • so that you learn as you train

 

You may even start to actually enjoy strength training as you see your strength, power, endurance, and speed increase over the next 12 months ​​​

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I originally signed up to lose weight as well as to become a better athlete.

I started to lose weight and gain strength in the proper controlled way. I also gained a greater understanding of the science behind why Jessica plans things the way she does.

- Kyle

I found Jessica's coaching style to be gentle and encouraging. Jessica took the time to explain to me why she had put the exercises in a specific order, and the benefits for working the muscles from largest to smallest. She ensured I understood how to do each exercise properly.
 

I mentioned to Jessica that I would really appreciate knowing a way to do the same exercises with weights at home. Jessica not only told me variations, she worked through them with me to make sure I understand how to do them properly.

- Amber

Is Strong for Triathlon for you?

Yes, if you

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  • Are not seeing results with your current strength training program or have no program​

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  • Are afraid of harming your key triathlon workouts, so you don't know when to strength train or what exercises to do

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  • Need a human behind your strength program for support (not another PDF) and you need someone who actually understands the triathlon training you do​

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  • Feel like you should be able to be accountable to yourself, but time and time again, you fail to be consistent with your strength training

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  • Value education and knowledge around your training. You truly enjoy knowing the why behind what you do

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Basically, you just want a simple strength program to follow so you get stronger, faster, and more toned without having to figure it out all on your own or worry about compromising your triathlon training.

 

Am I right?

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If so, I made Strong for Triathlon just for you

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12-months of triathlon-specific progressive strength training including:

  • 2-3 workouts per week (gym and home versions available)

    • 30-45 minutes per session 

    • Each exercise has a video demo linked to it

  • Seasonal, progressive programming 

    • Off-season focuses on body recomposition, building muscle and strength

    • Pre-season focuses on building speed and power and maintaining strength

    • Race-season focuses on maintenance and minimizing injury​​

    • Easily adjust between the seasons as per your training schedule

  • Immediate access to recorded videos so you learn as you train

    • Highlighting the why behind the programming

  • Weekly check-ins and technique reviews

    • ​(You must upload a video of the exercise to True Coach for technique review)

  • Direct access to me via True Coach

    • For Q&A, motivation, support, and accountability 

12 payments of $99 as monthly automatic payments, you can pause or cancel at any time (no refunds)

Client Wins

Frequently Asked Questions

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  • What if I am not a triathlete?

    • That is okay! I am open to helping any athlete who wants to get stronger! I have worked with runners, swimmers, and hockey players to get them stronger for their sport. The same principles of Strong for Triathlon apply, but I will tailor it to your sport specifically. Just let me know when you sign up what sport you are in. 

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  • What if I am are new to strength training?

    • Each exercise has a video demo and written cues to help you learn how to do each exercise ​

    • You get personalized technique feedback with each video you send of yourself doing the exercise

    • You have access to the video training on why each phase is programmed as is, so you can trust the exercises prescribed will help you become a faster and stronger triathlete

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  • What if I have been strength training for years and am experienced in strength training?

    • These are exercises you have likely seen and done before, but now you will learn why each phase is programmed as is, so you can learn as you train to become a faster and stronger triathlete

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  • What if I am not sure if I can commit to 2-3 sessions per week?

    • Overall, I expect 80% consistency in order for you to see results (improved power, strength, endurance, and body composition) 

    • The first two sessions of the week are full body and the third session is only upper body, so if you were to miss a session, the third session would be the one to miss​

    • But, the first 4 weeks (Introduction Phase) of Strong for Triathlon is meant to be the period of time to work on learning how to be consistent with strength training. The workload in this phase is light to help you learn when to strength train and build your habit of strength training consistently so you are ready to go when the next phase starts.  

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  • What if I am concerned about the financial investment?

    • You are not going to find another strength training program like Strong for Triathlon, as it is the only strength training program that:

      • Has triathlon-specific programming with expert support ​​​​​

        • Most triathlon strength programs are PDFs or downloadable to your Training Peaks and do not include weekly support or a technique review 

        • Many triathlon coaches do not have a strength training background and may not know how to support you with your strength training (technique, modifications, or progression)

        • Most strength coaches/personal trainers will only offer technique review for their one-on-one clients (higher cost per month) and may not know how to program around your triathlon training

      • Is programmed for the whole year (12 months)

        • Most strength programs are 8-12 weeks long and do not show you how to progress throughout your year or how to progress the exercises 

      • Has training videos explaining why it is programmed the way it is 

        • Most do not show you the "behind the scenes" and so I want you to learn as you train

    • For all the knowledge and support you get, plus having the workouts programmed for you, most strength coaches or personal trainers would charge you $200 or more / month. ​​

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  • What if I don't like the programming or I don't want to continue with Strong for Triathlon anymore?​

    • You can cancel at any time (no refunds) by sending Jessica an email 

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  • What if I get injured?​

    • Send Jessica an email as modifications can be made to the exercises; otherwise, you can pause or cancel (no refunds) if needed as outlined above ​

    • There is an inherent risk to strength training and you should always check with your doctor prior to starting a new exercise program, see Terms and Conditions.

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  • When do I get access to the program?

    • Within 48 hours of payment. You will get an email outlining the details of the program and details on how to access True Coach and Thinkific.​

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  • If I select the payment plan, when does the automatic payment occur?

    • On the day of the month that you signed up, for example, if you signed up on October 18th, the next payment will come out on November 18th. ​

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  • Do you have other questions?

    • Contact Jessica and ask away, I want you to be informed and know if Strong for Triathlon​ is right for you

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Cancel

All testimonials are voluntary from happy clients. 

Results are not guaranteed.

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