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Strength Training

jessica williams-kathol

Increase your power, strength, endurance, speed, and mobility

Hard truth: you know you need to strength train as part of your triathlon training.

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You've seen the pros - Lucy Charles-Barclay, Paula Findlay, Kristian Blummenfelt - all talk about how much strength training helped them. 

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But you are stuck.

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Where do you start?

 

How do you schedule it with your triathlon training so that your legs aren't sore for your long run?

 

 What exercises should you do?

 

How many reps and sets?

 

Should you do only bodyweight or do you need dumbbells, kettlebells, and barbells too?

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You search the internet for triathlon-specific strength training programs but most are PDFs of exercises that have no progressions, no variation, no adjustment for triathlon training, and no support.

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jessica williams-kathol

You want to feel confident and competent in the gym or at home

jessica williams-kathol
jessica williams-kathol

You want to know what exercises to do and what to focus on. 

 

You want to ensure you aren't going to hurt yourself. 

 

You want someone to help you figure out when to schedule it and how to adjust as you get stronger. 

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but you are stuck because

You are afraid of harming your triathlon performance:

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When you've tried to strength train in the past, you experienced so much muscle soreness it affected your next triathlon workout.

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You need to someone to show you how to incorporate strength into your triathlon training so that it improves (instead of harms) your performance.

You lack the time:

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Every single minute of your day is already accounted for. When do you squeeze in the time to strength train, let alone figure out how to strength train for triathlon?

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You need a plan that you can follow and get the support you need to help you be consistent.

You don't know how:

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You are new to strength training and don't want to hurt yourself. 

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Or your joints ache already, and you are not sure how to modify exercises.

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You don't need another generic PDF strength program. You need an actual person that you can talk to for support and guidance. You need someone to show you what to do, when and how to do it, so you can learn as you train. You need someone who understands how to strength train for triathlon.

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Am I right? If so... 

SFT

I give you Strong For Triathlon

Strong for Triathlon is my triathlon-specific, progressive strength training program that will improve your triathlon performance and overall daily life performance without you having to figure out how to strength train for triathlon on your own. ​

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Strong for Triathlon includes:

  • 2-3 workouts per week (gym and home versions available)

    • 30-60 minutes per session, including mobility to ease and strengthen those aching joints

    • Each exercise has a video demo with a description linked to it

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  • Seasonal, progressive programming 

    • Off-season focuses on building muscle and strength

    • Pre-season focuses on building speed and power and maintaining strength

    • Race-season focuses on maintaining your strength, power, and speed​​

    • All seasons have a mobility focus to minimize injury and ease achy joints 

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  • Unlimited support​

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Investment: $119 CAD/month

as monthly automatic payments, see Terms and Conditions 

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Upgrade to Strong for Triathlon Premium 

Includes all the above plus biomechanical and technical analysis for only an extra $80 CAD/month (total cost $199 CAD/month). 

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Biomechanical and technical analysis is best for those who have been injured in the past or have concerns about lifting weights: 

  • Identify and correct any biomechanical imbalances or flaws in technique to minimize the risk of overuse injuries and musculoskeletal issues

  • Optimize your movement patterns and improve joint mobility 

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jessica williams-kathol

"I've learned that I can lift more than I thought I could or should. I have more core strength than I thought. And that I can commit to strength training on my own. I will keep recommending you to all my friends who do any type of endurance sport."

- Lacey

"I've learned how important it is to video myself so I can see my form and make adjustments to prevent injuries. Also you don't need to spend a lot of time doing strength workouts to get gains. It only took about a month to notice a difference in how strong I felt during my swim/bike/run. This is exactly what I needed. Everything is clear and easy to follow, feedback is consistent, my questions are answered in a timely manner."

- Rhonnie

Strong for Triathlon is the only strength program that is triathlon-specific, shows you how to train over the entire year, and has frequent personal support without the cost of a 1:1 coach​

I help you figure out when to strength train according to your triathlon training schedule and season

  • so you no longer have to guess when the ideal time to strength train is or how to change it when your schedule changes, and

  • so you never harm or compromise your key triathlon workouts ​

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I do all the programming for you so that you can just open the TrueCoach app and know that you are working towards your goals of getting stronger and faster

  • without having to worry if you are doing the right exercises or the right amount of weight/resistance 

  • plus all of your warm-ups include mobility exercises to minimize risk of injury

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All the workouts are programmed to take between 30-60 minutes, including warm-up and mobility

  • so that you don't have to worry about sacrificing your free time, as we triathletes are busy enough as is

 

You may even start to actually enjoy strength training as you see your strength, power, endurance, and speed increase over the next 12 months ​​​

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I found Jessica's coaching style to be gentle and encouraging. Jessica took the time to explain to me why she had put the exercises in a specific order, and the benefits for working the muscles from largest to smallest. She ensured I understood how to do each exercise properly.
 

I mentioned to Jessica that I would really appreciate knowing a way to do the same exercises with weights at home. Jessica not only told me variations, she worked through them with me to make sure I understand how to do them properly.

- Amber

"I really enjoy strength training much more than I realized. I am WAY stronger than I thought, and have loved seeing what I'm capable of"

- Shuntae

Recent Client Wins

Strong For Triathlon is best for those who

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  • Are not seeing results with your current strength training program or have no program​

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  • Are afraid of harming your key triathlon workouts, so you don't know when to strength train or what exercises to do

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  • Need a human behind your strength program for support (not another PDF) and you need someone who actually understands the triathlon training you do​

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  • Feel like you should be able to be accountable to yourself, but time and time again, you fail to be consistent with your strength training​

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Basically, you just want a simple strength program to follow so you get stronger and faster without having to figure it out all on your own or worry about compromising your triathlon training.

 

Am I right?

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Frequently Asked Questions

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  • What if I am are new to strength training?

    • Each exercise has a video demo and written cues to help you learn how to do each exercise ​

    • You have access to why each phase is programmed as is, so you can trust the exercises prescribed will help you become a faster and stronger triathlete

    • If you add on the biomechanical and technical analysis, you will get personalized technique feedback with each video you send, ensuring you are doing the exercises correctly and safely 

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  • What if I have been strength training for years and am experienced in strength training?

    • These are exercises you have likely seen and done before, but now you will learn why each phase is programmed as is, so you can learn as you train to become a faster and stronger triathlete

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  • What if I am not sure if I can commit to 2-3 sessions per week?

    • Overall, I expect 80% consistency in order for you to see results (improved power, strength, endurance, and body composition) 

    • But, the first 4 weeks (Introduction Phase) of Strong for Triathlon is meant to be the period of time to work on learning how to be consistent with strength training. The workload in this phase is light to help you learn when to strength train and build your habit of strength training consistently so you are ready to go when the next phase starts.  

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  • What equipment do I need access to?

    • Ideally, you want access to the following: ​​

      • Squat rack, Barbells, Dumbbells, Pull up bar or machine, Cable machine, Seated row cable machine, Lat pull down cable machine, Medicine ball, Resistance bands, Exercise stability ball,  

    • But all the exercises can be tailored to the equipment you have access to ​

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  • What if I am concerned about the financial investment?

    • You are not going to find another strength training program like Strong for Triathlon, as it is the only strength training program that:

      • Has triathlon-specific programming with expert support ​​​​​

        • Most triathlon strength programs are PDFs or downloadable to your Training Peaks and do not include weekly support or a technique review 

        • Many triathlon coaches do not have a strength training background and may not know how to support you with your strength training (technique, modifications, or progression)

        • Most strength coaches/personal trainers will only offer technique review for their one-on-one clients (higher cost per month) and may not know how to program around your triathlon training

      • Is programmed for the whole year (12 months)

        • Most strength programs are 8-12 weeks long and do not show you how to progress throughout your year, including during race season, or how to progress the exercises 

      • Has written explanations explaining why it is programmed the way it is 

        • Most do not show you the "behind the scenes" and so I want you to learn as you train

    • For all the knowledge and support you get, plus having the workouts programmed for you, most strength coaches or personal trainers would charge you $300/month or more. ​​

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  • What if I don't like the programming or I don't want to continue with Strong for Triathlon anymore?​

    • I require a minimum of 3 months commitment when you sign up as you need that time to start actually seeing results.

    • After that, you can cancel at any time (no refunds) by sending Jessica an email. You will be removed from the program within 24 hours of your request. 

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  • What if I get injured?​

    • Send Jessica an email as modifications can be made to the exercises and more mobility can be added in; otherwise, you can pause if needed  ​

    • There is an inherent risk to strength training and you should always check with your doctor prior to starting a new exercise program, see Terms and Conditions.

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  • When do I get access to the program?

    • Within 48 hours of signing up, you will get an email on how to access True Coach where your first month of strength programming will be waiting.​

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  • When does the automatic payment occur?

    • On the day of the month that you signed up, for example, if you signed up on October 18th, the next payment will come out on November 18th. ​​

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  • Do you have other questions?

    • Once you apply, we will chat on a free zoom call to see if we are a good match for each other, and answer any questions you have. I want you to feel comfortable and confident before committing to anything! 

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All testimonials are voluntary from happy clients. 

Results are not guaranteed.

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