Programme Justification

Training Frequency: The participant’s lack of athletic conditioning influenced the resistance programme to be completed on 2 separate occasions each week in order to allow for sufficient muscle recovery (Baechle & Earle, 2008).

Exercise selection: The exercises in the programme were selected to match the needs and weaknesses of the athlete and the demands of the sport. Exercises such as straight leg dead lift, back and front squat, Lunge, reverse lunge and step calf raises were catered to improve posterior chain strength, leg strength and calf flexibility (Esteve-Lanao, Rhea, Fleck & Lucia,  2008). Bent over rows, upright row, single arm row, Lat pull downs, Internal and external rotations (Pollard & Fernandez 2006) where suggested to increase strength in swimming specific muscles to increase efficiency (Souza, 1994) and reduce the risk of injury (Day and Johnson, 2012). Bench press and tricep extensions were selected to increase strength in the triceps and pectorals for swimming and bike positions. Core exercises that focussed on the posterior chain as well as gluteal hip extension, gluteal bridging and clams were administered to activate and strengthen the gluteal muscles as this was highlighted as a weak area in the athlete. This increased activation and strength will reduce risk of knee pain, increase running efficiency and technique, and reduce hamstring cramping (Wagner et al., 2010) that has also been highlighted as a weak area. The flexibility stretches were catered to the areas of athlete weakness such as calf and hamstring tightness, and to cater for areas of sport specific problems for example ITB (Fredericson & Wolf, 2005) and hip flexor tightness (Troup, 1991), and spine mobility (Dogan et al., 2008; Heywood, 2010; Clarsen, Krosshaug & Bahr, 2010). Abdominal roll-outs and the six core strengthening exercises were used to strengthen the core which increases efficiency and power output during the three disciplines (Fredericson & Moore, 2005), and supports back position in cycling running, supports the pelvis when running and body position when swimming (Fredericson & Moore, 2005).

Exercise Order: The order of exercise aims to optimise the preservation of exercise intensity therefore multi-joint exercises (core) are performed before single joint exercises (assistance) which are followed by low intensity exercises (prehabilitation and core stability), as a result the participant is able to delay neuromuscular fatigue and preserve technique, consequently reducing risk of injury (Fleck & Kraemer, 2004). Exercise order shall be alternated between push and pull in order to enhance recovery between sets and maintain exercise intensity (Jeffreys, 2008). Stretches will be completed at the end of the resistance programme as the increased body temperature increases the elasticity of muscle resulting in a greater increase in range of motion without risk of injury (Wiemann & Hahn, 1997).

Training Load and Repetitions: Due to the physiological demands of a sprint triathlon the athlete is required to develop a base of strength training to allow for efficient development of power output in the later phase of the programme (Britton, 2008). Baechle & Earle (2008) state most effective strength gains are seen when exercises are performed at a high intensity (>85% 1RM) alongside a low volume of repetitions (<6 reps). Prehabilitation and core stability exercises used a higher volume in the range of 15-20 reps with 30-60 seconds rest between sets (Fredericson & Moore, 2005). This resistance program incorporates the lower range of exercise intensity and volume due to the participants training status.

Volume: The volume has an inverse relationship with intensity which changes throughout the season depending on the mesocycle of the training programme (Wallman & Rosania, 2001). In the general preparatory phase the volume gradually increases to gain a base of endurance. As the athlete is a novice there is a gradual increase in volume in the general preparatory phase whilst the intensity stays very low. This gradual increase in volume will lead to gains in aerobic endurance and thus increase performance. The volume of training reduces in the sport specific preparatory phase as continuation of the training volume will lead to overtraining as the intensity of the exercises increases (Morton, 1997). A reduction in the volume of  training is key leading into the competition as a taper between 1 and 3 weeks is needed for optimal performance on race day (Mujika, 2011).

Rest and Unloading Weeks: During resistance training sessions there needs to be time of recovery between sets, Beachle and Earle (2008) state that 3-5 minutes is the optimal time necessary for recovery between sets for strength training. Sixteen weeks into the training programme, the athlete has 4 minutes rest between sets which is a reduction from 5 when she first started. The training schedule for the microcycle has allowance for two rest days. Both of these days have been situated following days where resistance training takes place as Palmer and Sleivert, (2001) states there should be allowance of time between resistance training and aerobic training. The programme incorporates unloading weeks which are in place in order to reduce the likelihood of overtraining (Bompa and Carerra, 2005). These unloading weeks are part of a step loading programme which has a four week cycle. The initial 3 weeks have an increase in volume or intensity with the fourth week being the week of less intensity and volume, reducing the stress on the body.

Periodisation and Peaking: The periodisation programme for the athlete has been specifically designed to meet the goals of the athlete via a step loading programme leading to competing in the Virgin Active London Triathlon on the 27^th July 2013.  The preparation phase was split into the general and sport specific phases as there were specific aspects in both. The general preparation phase was included to identify where the athlete’s baseline endurance, hypertrophy then strength would be gained and the specific phase to show the period where training would become more intense and geared towards improved triathlon performance (Wallman & Rosania, 2001). A taper was added in to the programme with intensity being maintained at a reasonable degree to avoid detraining (Mujika, 2011).The transition phase, also known as the off season links the first annual plan and the second. This phase was incorporated into the training plan as the major goal is the removal of CNS fatigue (Hahn, 1977). The athlete needs time for general enjoyment of physical activity, completing exercises not used in training, no more than 2 times a week (Bompa and Carerra, (2005). The design should ensure that the athlete peaks to perform on the 27^th July 2013.