These other programs are just keeping you entertained rather than getting you more results, faster. Most triathletes neglect strength training until they’re injured, slowing down, or it’s done haphazardly mid-season.
Follow my plan and we’ll build a solid off-season strength foundation, and I’ll show you how to build, peak, and taper your lifting into your races as well.
I know how to maximize strength gains, to maximally benefit your triathlon performance, in a way that minimally interferes with your tri training.
What strength training can do for you:
But this program certainly won’t be.
Most other programs are designed by triathlon coaches – NOT by strength coaches. They’re imprecise, they’re too fancy, and they may even sell you false promises.
Only swimming will make you directly faster at swimming. Only hours on the bike will make you directly stronger at hours on the bike. And, you guessed it, only running will directly make you better at running.
The truth: strength training is here to support your triathlon. It’s here to patch the holes in your movement foundation. It’s here to supplement, to add to, and to cross-train with your triathlon.
Any “strength” coach that tells you otherwise is lying to you.. and we all know it.
I’m not trying to replace your swim, bike, run training. I’m here to show you how to support it, how to protect against and rehab injuries, and how to fully harness the wealth of cross-training benefits from strength training to elevate your triathlon performance to the next level.
People told me (and continue to tell me) I’m crazy.
They tell me I should pick one or the other. They tell me I should just focus on triathlon, or that I should let tri go and just stick to the weights.
Truth be told, I love the weights and I love triathlon.
And I ain’t giving up either.
I’m here to tell you that you can have both, you can train both, and in fact, you should train both strength and triathlon at the same time if you want to race at the next level.
My all-new program – Stronger, Faster, Longer – is designed for all skill levels, for both a full gym setup and a basic at home setup, and is the product of years of both personal trial and error combined with training hundreds of other triathletes on how to get strong, stay strong, and race at their very best because of it.
And it will definitely feel different, potentially in an uncomfortable way.
It won’t be a sustained high heart rate.
You might not be breathless and you won’t be going for hours at a time and it’s not meant to feel like endurance.
Real strength work is punchy, intense, and relatively short.
But if you can build a solid strength foundation now during the off-season…
Your on-season racing will be better for it.
You’ll move better, feel better, recover better… and therefore, you’ll perform better for investing in strength training now.
Each day will have a full gym version, which will utilize a combination of barbells, dumbbells, cables, and other gym equipment.
Each day will also have at home version of the same workout. To do the workouts at home, you will need at least a basic dumbbell rack (heavier is better), a bench or stability ball, and resistance bands of some sort.
Each workout will be delivered through my top-notch training app, complete with a myriad of training tools to help you through the process. Not only are there 300+ of my own personal technique demonstration videos there, but also 10+ hours of other exclusive content on nutrition, lifting technique, mindset coaching, and more. And even better? All of your lifting records, inches, and progress pictures can be stored there as well. SCORE! The process is seamless to get training with Tia.
You cannot build strength with a million reps of 5#. That’s endurance. That’s not strength. Intramuscularly, we need to keep the efforts to about 20sec or less, all out – that’s how we induce strength gains into the muscles. And, lifting heavier for less reps will make you less sore (if at all), and that interferes less with triathlon. Win, win.
Triathletes are masters of their bodyweight. So, we can use the principle of specificity in the gym to train, well, bodyweight. We’ll emphasize dips, pullups, pistol squats, pullups, planks, and other key bodyweight moves alongside the heavy barbell basics, too.
Glutes stabilize the hips. Lats stabilize the shoulders. Abs stabilize both. With my G-A-L (glutes-abs-lats) method, we’ll hit the biggest and most functional muscles to have the biggest and most functional benefits on your triathlon performance. We won’t waste time with single joint and isolated movements. Time is precious for us triathletes!
Nope! Every single workout will have both a full gym version, and a similar analog at-home version.
Yes! This program is generally designed for both men and women. Of course, every person on the planet will benefit even more from a 1on1 personal program to account for individual differences; however, the protocol here is widely applicable and will benefit all triathletes.
I believe this program will benefit all endurance athletes, yes. The structure of the workouts — the supersets, the total body split, the exercise selection — would be relevant for runners, cyclists, swimmers, AND triathletes alike. While there certainly are more specific programs for runners/cyclists/swimmers, this one is widely applicable enough that it can apply to all endurance athletes.
You’ll need at least a dumbbell set (heavier is better!), a bench or stability ball, and a set of resistance bands. Ideally you’d have a doorway pull-up bar, too.
The lifts will be split as total body workouts – so every muscle group, every session. This is to spread out the fatigue and avoid over-fatiguing any one certain muscle group per session. The sessions will also be in superset formats – meaning, two exercises back-to-back with little to no rest between. Supersets are a brilliant way to keep you moving and get you out of the gym faster, while still achieving the necessary rest between sets. As you complete one exercise, you’ll be resting those muscle groups while working the next exercise, and vise versa. The reps will be around 5x per set, give or take for some variation.
The workouts should take about 30min, once you’re familiar with the lifts and techniques. Of course, as you’re getting to know the program, it may take you slightly longer while you’re getting used to it.
Tia will provide initial nutrition guidance in the Initiation document. However, there will not be a meal plan or specific calorie recommendations or anything similar, as that is not the focus of this program. We recommend working with your triathlon coach or with Tia on a 1:1 program to develop your individual nutrition plan.
This is not a weight loss program, and we cannot guarantee such results. This program is meant to build strength solely. To pursue weight loss would require a different approach that is outside the scope of this program.
The program starts Monday 12/5, and you’ll have everything you need by Sunday 12/4 at the latest.
Once you complete payment, you’ll get several emails within 24hr, including:
-Access/instructions/credentials to the training app
-A link to join the private Facebook group
-A file download for all the program documents