TTH Live S&C sessions: What are they and how might they benefit me?

Here Coach Jon highlights some of the benefits of our Live Tri Training Harder Strength and Conditioning sessions.

Tri Training Harder initially began hosting live strength and conditioning sessions for all our coached athletes via Zoom during the COVID 19 pandemic. Due to the popularity and convenience of performing an ‘at-home workout,’ they have become a staple part of many of our coached athletes' weekly schedules. We know that strength training has many great benefits for endurance athletes. Today’s blog explores the advantages of performing your strength training live with one of our TTH coaches.

Structured strength development plan

The Tri Training Harder live strength and conditioning sessions are hosted and designed by our qualified PT’s - Coach Jon and Coach Soraya. They have produced a year-round structured programme that directly links in with the global Tri Training Harder annual training plan; linking together our virtual bike and run programmes as well as our Abingdon swimming sessions.

The Tri Training Harder strength development plan follows a common hierarchy of strength training. We begin with a foundation ‘stabilisation endurance’ phase in the off-season which will challenge your balance, coordination and focus on the quality of movement. Moving into the new year we move on to our ‘strength endurance’ phase where we incorporate some more challenging movements to build strength and neuromuscular efficiency. Before the race season begins we begin developing our power with more explosive movements in our ‘power’ phase. During race season we drop into a ‘maintenance’ phase where we blend stabilisation and power exercises.

For an in-depth look at the different phases of strength training we use check out this latest blog.

(Our global TTH training plan follows a common northern hemisphere race schedule, peaking for events in the summer months. If your A-race happens to fall in the winter - speak to your TTH coach, we have a tweaked strength training plan for this).

Plyometric training

All of our S&C sessions incorporate plyometrics. Plyometrics can reap big rewards for endurance athletes, especially runners, but have to be used in moderation. We progress the plyometrics sensibly, beginning with ‘stabilisation’ plyometrics which focus on perfecting landing mechanics and postural alignment. We then move on to more dynamic exercises, focusing on a full range of motion, speed, eccentric loading and rate of force production. Before finally putting it all together and performing explosive plyometric exercises where the movements are performed as fast as possible.

Coach on hand to watch your form

One of the key benefits of performing a strength session live is the ability to have one of our TTH coaches there with you every step of the way. Our coaches explain the exercises fully, give you real-time feedback on your movement and provide coaching points and positive encouragement throughout. The live sessions are also a perfect time to interact; ask questions, ask for feedback and gain knowledge from our in-house strength coaches.

(Of course, if you would prefer to leave your camera off, that’s fine too, just shout-up now and then so we know you’re still there!)

Regular mobility work

Our coaches are experts on all things mobility, we use dynamic mobility movements and flows to prepare our muscles for the upcoming session. Generally, we spend 15 minutes warming up, 30-35 mins on structured strength training, leaving - 5-10 mins for flexibility work at the end of the session. We also have a dedicated mobility session every 6 weeks where we spend the full hour giving our bodies some well needed TLC. (Although, some may find this session more challenging than a strength session!)

Monitor progress

We run a bespoke ‘benchmarking session’ every 6 weeks. This session allows athletes to track their progress across a broad range of exercises including; mobility, balance, strength and core functionality. This is a great session to perform live, not only for encouragement during the strength exercises but primarily for the chance to have some key mobility movements assessed by one of our coaches. These simple screening exercises can highlight any major imbalances or impingements, which may be hampering your progress or leading to injury.

Accountability

Like all group sessions, having the live session at a certain time and place, with fellow athletes, means you are far less likely to skip the session. It’s also a chance for you to meet new TTH athletes or put a face to that Zwift avatar you’ve been riding with in our live Zwift sessions.

Convenient for you: Live or On-Demand

What could be more convenient than performing a well-structured, fun and inclusive strength session from the comfort of your own home? No commuting to the gym or queuing for equipment. Just roll out the mat and off we go.

If the live session time doesn’t suit your schedule, you can catch-up with the session at any time. If you want to add in some extra strength work we have a bank of over 100 pre-recorded videos for you to follow along with, in your own time.

Equipment

Strictly speaking, no special equipment is required. For comfort and enjoyment, a yoga or exercise mat is always recommended as a minimum. All of our exercises can be performed using ‘bodyweight only’. However, to progress and challenge yourself, equipment of some form will be required. During our stabilisation phase, rather than adding weight, we progress the exercises by increasing the proprioceptive load - so a balance board or cushion is a great investment. If you can’t get hold of one then a regular pillow or cushion works almost as well. During the strength endurance phase, we look to increase the load using weights -stretch chords, kettlebells, dumbbells, hex bars, whatever you have. Again, DIY substitutions also work here - backpacks full of books or 1.5l bottles filled with sand for example.

What if I want to lift heavy weights?

To make real strength gains for endurance sport at some point you are going to need to lift very heavy weights with low repetitions and lots of rest. For this, you really need to have access to a gym. If you are lifting heavy weights in your programme already then our live strength sessions can be a great additional workout to your week in terms of core work, plyometrics and injury prevention, however, we would recommend keeping the weights very light in these sessions and saving your heavy lifting for the gym.

All abilities welcome

If you are completely new to strength training we have a great introductory video program to get you up to speed before you join in with the live sessions. Whenever you feel ready to join a live session, introduce yourself to the coach - they can tailor each exercise to suit a complete beginner up to a seasoned pro, so don’t worry if you are just getting started.

No matter your starting point, if you are joining mid-way through a season, it is a good idea to start with the introductory video programme. For example, if you join the programme in March we are in the midst of the strength endurance phase and preparing to move on to our power phase. For those that have been following the long-term plan, there has been a structured progression up to this point. If you want to jump straight in, that is absolutely fine, just let the coach know in the live session and they can tailor the exercises for you.

Testimonials

Take a look at what some of our regular live sessions attendees have to say about the sessions:
I have found the online S&C sessions incredibly helpful to ensure everything is moving well and to help prevent injury. I do a lot of running and find having a specific session to join makes me much more likely to do the exercises which I know are a vital foundation to running well. The benchmarking also helps to track progress! I’ve really appreciated these sessions, especially during lockdown.
– Milly

I’ve been joining the live workouts every week and catching up on demand too. I’m really enjoying my S&C, especially the live sessions - something which I’ve always neglected and deprioritised! Live is great because the coach is on hand to correct any glaring errors in movement, and even when joining on demand there are always tips or modifications so you can do what’s right for you. It’s much more motivating to do with people, whether in real-time or catching up!
– Harriet

Join the S&C Sessions here

How do I join in?

Anyone can sign up using the link above. If you are a coached athlete though, simply ask your TTH coach to add the live S&C programme to your plan, our live sessions are every Wednesday at 18:30 UK time via Zoom – no sign up needed! You can pick up the link via your Training Peaks and don't forget you can catch up with our on-demand sessions whenever is convenient for you.

See you on the mat!

Coach Jon.

About The Author

Jon Reilly

Jon has been coaching with his local triathlon club in Hertfordshire around his full-time job as an airline pilot for several years. Unfortunately, Jon lost his pilot’s licence for 11 months in 2019 due to being diagnosed with testicular cancer (read his story here). He used the time off from flying to complete his Level 2 and Level 2 BTF diploma qualifications as well as a L3 Personal Trainer qualification. With his new coaching qualifications under his belt, Jon was able to join Tri Training Harder as a coach in 2019. He has now recovered from cancer, started flying again and is training hard for the coming triathlon season.

Jon has a flexible approach to coaching and training, from his own busy lifestyle he knows how to balance training around family, friends and social commitments. Jon loves to utilise the knowledge gained on his Personal Trainer course and finds incorporating well-structured strength and conditioning sessions vital to triathlon performance.

Visit Jon's Coach profile

We’re here to help

Tri Training Harder are one of the leading Triathlon coaching providers in the UK, using our wealth of experience to unite scientific and technological research with already well-established and successful best practices, to create a formula for triathlon and endurance coaching that works.

The result is an honest, dynamic, yet simple new way of constructing an athlete’s training to allow them to reach their potential.

If you’re planning your next season, just starting out in the sport or are looking for extra guidance at the very top end of the field, we are here to help, and our coaches would be delighted to hear from you. You can contact us via the website, and one of the team will be in touch.

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Jon ReillyFebruary 18, 2022Strength and Conditioning, Strength & Conditioning, Jon Reilly, TrainingComment

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