These following 14 exercises are used to help build strength and endurance. You can use this program throughout your triathlon season as well as the off season. I used it while training for Ironman Florida in 2001 and it worked great! Furthermore I lifted twice per week.

I recommend moving up in weight about once every two weeks or so. You don't have to add much. Just keep the challenge up. Remember, maintaining proper form is key. Especially if you are fatigued. The more tired you are, the greater the odds for an injury. Be safe and if you have to drop some in weight to maintain form, then do so.

Below is a list of the exercise links as well as a blank workout template.

Order of Exercises
(click on exercise for photo illustration and explination)