ATP Strength Phase Workouts

Weight workouts suggested in the ATP are listed by strength phase and come from Joe Friel's Training Bible methodology.

AA = Anatomical Adaptation
ME = Muscular Endurance
MS = Maximum Strength
MT = Maximum Transition
PE = Power Endurance
SM = Strength Maintenance

Find the downloadable list of exercise for each sport listed in each Strength Phase section below.

 

Anatomical Adaptation (AA)

Purpose: Adapt general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow.

Frequency: 2-3 times per week.

Equipment: Either free weights or machines. Can be done as a circuit.

CyclingDuathlonMTBRunningTriathlon

 

Muscular Endurance (ME)

Purpose: Develop a muscular endurance reserve in order to cope with fatigue by increasing
capillary density and the number and size of mitochondria.

Frequency: 1-2 times per week.

Equipment: Either free weights or machines. Can be done as a circuit training
workout.

Cycling, Duathlon, MTB, Running, Triathlon

 

Maximum Strength (MS)

Purpose: Improve strength reserve and develop maximum force capabilities of
muscles and tendons by improving neuromuscular recruitment patterns. In later
phases this will be converted to muscular endurance and power.

Frequency: 2-3 times per week (2 if in first 2 years of strength training).

Equipment: Either free weights or machines. Free weights preferable.

Cycling, Duathlon, MTB, Running, Triathlon

 

Maximum Transition (MT)

Purpose: Transition from light loads and high reps of the AA phase to the heavy
loads and low reps of the MS phase.

Frequency: 2-3 times per week. Phase Length: 2 weeks.

Equipment: Either free weights or machines. Free weights are preferable.

Cycling, Duathlon, MTB, Running, Triathlon

 

Power Endurance (PE)

Purpose: Develop greater sport-specific strength by emphasizing the combination
of speed and force.

Frequency: 2 times per week.

Equipment: Either free weights or machines. Free weights are preferable.

Cycling, Duathlon, MTB, Running, Triathlon

 

Strength Maintenance

Purpose: Maintain muscular strength.

Frequency: 1 time per week.

Equipment: Either free weights or machines. 

Cycling, Duathlon, MTB, Running, Triathlon

 

 

 

 

 

 

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