Beginners 12-Week Multi-Sport Strength Training Program

$79.00

This program is designed for beginners with little to no strength training experience. It focuses on building stability, coordination, and muscular endurance to support multi-sport activities such as triathlon, rowing, duathlon, or cross-country skiing. You’ll complete two full-body sessions each week—Program A and Program B—emphasizing proper form, light weights or bodyweight, and gradual progression.

This program is designed for beginners with little to no strength training experience. It focuses on building stability, coordination, and muscular endurance to support multi-sport activities such as triathlon, rowing, duathlon, or cross-country skiing. You’ll complete two full-body sessions each week—Program A and Program B—emphasizing proper form, light weights or bodyweight, and gradual progression.

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12-Week Multi-Sport Strength Training Program

For Beginner Athletes 

Build Strength That Powers Your Sport

If you’re new to strength training but love endurance sports like triathlon, rowing, duathlon, or cross-country skiing, this is your foundation. Two simple workouts a week. No overwhelm. Just steady, smart gains.

What You’ll Gain

  • More Stability – Better balance in every sport.

  • Better Coordination – Move with control and precision.

  • Endurance Strength – Maintain power for the long haul.

How It Works

  • 2 Full-Body Sessions/Week – Program A & Program B

  • 3 Progressive Phases – Stability → Light Resistance → Controlled Strength

  • Simple Equipment – Dumbbells, bands, stability ball, or bodyweight

  • Deload & Taper – Avoid burnout and peak at the right time

Sample Workout – Program A (Weeks 1–4)

Warm-Up: 10 min light cardio + dynamic stretches

  1. BW Squat – 2×12–15 (hold last 5 reps for 5 sec)

  2. Push-Ups (knees if needed) – 2×12–15

  3. Single-Leg Glute Bridge – 2×12–15/leg

  4. Single-Arm DB Row (or Band Row) – 2×12–15/side

  5. Plank – 2×30 sec hold

  6. DB Bicep Curl – 2×12–15

  7. Pallof Press (or Twisting Crunch) – 2×12–15/side

Cool-Down: Gentle stretching for hips, hamstrings, shoulders, and back

What’s Included

  • Full 12-week plan (PDF download)

  • Warm-up & recovery guides

  • Modification options for all levels

  • Progression tips so you keep improving

✅ Beginner-Friendly. Sport-Specific. Proven.
Click Add to Cart to start building your strength base today.

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