My training plan for this week:

WEEK 9
Base building
2
Monday
Run: 40 minutes, zone 1-2.
Strength training —chest, arms, shoulders:
assisted chest dips 2x15, cable standing flys 2x15, dumbbell upright row 2x15,  dumbbell lateral raise 2x15, cable pushdown 2x15, dumbbell tri kickbacks 2x15.
Core - 3x1 min plank, weighted machine crunches 2x20, seated broomstick twists 2x50.
Stretch 15 min.

Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, zone 1-2, 90 RPM
Core - weighted machine crunches 2x20, reverse crunches 2x15, crossover crunches 2x15 .
Stretch 15 min.

Wednesday
Run - 40 minutes, zone 1-2, cadence.
Strength training: quads, hams, glutes and calves:
dumbbell side lunge 2x15, dumbbell lateral step-up 2x15, cable back kicks 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core: side crunches 2x15,  side plank 2x1min, imprint crunches 2x15.
Swim - 4x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Stretch 15 min.
Thursday
day off

Friday
Bike - 35 min, zone 1-2, rolling hills
Core - exercise ball pull-in 2x15 , vertical leg crunch 2x15, Russian twists  2x15.
Stretch 15 min.

Saturday
Run - 40 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
step-ups 2x15, weighted seated leg raise 2x15, machine seated hip abductors 2x15, cable hip abductors 2x15, cable hip adductors 2x15, machine hip adductors 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, bottom to top woodchops 2x15.
Stretch 15 min.

Sunday
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down. 
Bike - winter cycling class: 90 minutes

My training plan for this week:

WEEK 8
Base building- rest week
4
Monday
day off

Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 30 min, zone 1-2, 90 RPM
Stretch 15 min.

Wednesday
Run - 35 minutes, zone 1-2, cadence.
Strength training —chest, arms, shoulders:
shoulder press 2x15, triceps extensions 2x15, machine chest press 2x15
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20, 3x1 min plank
Stretch 15 min.

Thursday
day off

Friday
Bike - 40 min, zone 1-2, 90 RPM
Core - ball crunch 2x15,  ball jackknife 2x15, cross body mountain climber 2x15.
Stretch 15 min.

Saturday
Run - 30 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
seated machine rows 2x15, machine seated hip abductors 2x15, machine hip adductors 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, trunk extension 2x15.
Stretch 15 min.

Sunday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down. 
Bike - winter cycling class: 90 minutes

My training plan for this week:

WEEK 7
Base building
1
Monday
Run: 35 minutes, zone 1-2.
Strength training: quads, hams, glutes and calves:
lying hip extension (glutes) 2x15, dumbbell rear lunge (glutes, quads) 2x15, dumbbell straight leg deadlifts (hams) 2x15, dumbbell standing calf raise (calf) 2x15,  alternating step downs (quads).
Core: V-ups 2x15,  Russian twists  2x15.
Stretch 15 min.

Tuesday
Swim - 3x300 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Bike - 40 min, zone 1-2, 90 RPM
Stretch 15 min.

Wednesday
day off

Thursday
Run - 35 minutes, zone 1-2, cadence.
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down.
Strength training —chest, arms, shoulders:
decline push-ups (pecs, core)  2x10, dumbbell decline flys (pecs) 2x15, dumbbell arnold press (delts) 2x15, dumbbell upright row (delts) 2x15, dumbbell front lateral raise (supraspinatus) 2x15, dumbbell rear delt row (delts) 2x15.
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.

Friday
Bike - 35 min, zone 1-2, rolling hills
Core - exercise ball pull-in 2x15 , vertical leg crunch 2x15.
Stretch 15 min.

Saturday
Run - 35 minutes, zone 1-2.
Strength training—back, leg (outer, inner, glutes):
inner thigh lifts 2x15, sumo squats 2x15, side kicks 2x15,  hot potatoes 2x15,  scissors 2x15, front leg lifts 2x15.
Core - reverse crunch 2x15, imprint crunches 2x30, seated broomstick twists 2x50

Sunday
Swim - 4x250 yards, zone 1-2, 1 minute rest, 100 yd warm-up and cool-down. 

Bike - winter cycling class: 90 minutes

My training plan for this week -

WEEK 6
Base building

Monday
Run - 40 minutes, zone1-2.
Strength training - quads, hams, glutes and calves:
frog squats 2x15, dumbbell squats 2x15, walking overhead lunges 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - bicycle crunch 2x6, legs-up Russian twists 2x6.
Stretch 15 min.

Tuesday
Swim - 4x250 yards, keeping within aerobic threshold, 2 minute rest, 100 yd warm-up and cool-down.
Bike -  40 min, 90+ RPM, zone1-2.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.

Wednesday
Run - 35 minutes, cadence, zone1-2.
Swim - 4x250 yards, zone1-2, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - chest, arms, shoulders.
push-ups 2x15, dumbbell bench press 2x15, dumbbell flys 2x15, triceps cable pushdowns 2x15, machine hammer extensions 2x15.
Core - imprint crunches 2x30, bottom to top woodchops 2x15.

Thursday - day off

Friday
Bike - 40 min, 90+ rpm, zone1-2.
Core - side crunches 2x15,  side plank 3x 30 sec.
Stretch 15 min.

Saturday
Run - 35 minutes, zone1-2.
Strength training - hips, inner thigh.
bridging 2x15, floor hip extensions 2x15, seated machine hip abductions 2x15, kneeling side kicks 2x15, machine adductions 2x15, cable hip adductions 2x15.
Core - the hundred 2x, seated broomstick twists 2x50.

Sunday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike - winter cycling for triathletes class: 90 minutes
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core -  top to bottom woodchops 2x15, crunches 2x30, Russian twists 2x15.

My training plan for this week -


WEEK 5
Base building


Monday
Run—35 minutes, zone 1-2.
Strength training—quads, hams, glutes and calves:
dumbbell side lunge 2x15, dumbbell lateral step-up 2x15, cable back kicks 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - Core - side crunches 2x15,  side plank 3x 30 sec.
Stretch 15 min.

Tuesday
Swim - 4x250 yards, zone 1-2, 2 minute rest, 100 yd warm-up and cool-down.
Bike - 35 min, zone 1-2, 90 RPM
Stretch 15 min.

Wednesday
Run - 35 minutes, zone 1-2, cadence.
Strength training —chest, arms, shoulders:
assisted chest dips 2x15, cable standing flys 2x15, dumbbell upright row 2x15,  dumbbell lateral raise 2x15, cable pushdown 2x15, dumbbell tri kickbacks 2x15.
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.

Thursday
day off

Friday
Bike - 35 min, zone 1-2, rolling hills
Swim - 4x250 yards, zone 1-2, 2 minute rest, 100 yd warm-up and cool-down.
Core - 2x60 side crunches , 3x1 min plank
Stretch 15 min.

Saturday
Run - 30 minutes, accels
Strength training—back, leg (outer, inner, glutes):
step-ups 2x15, weighted seated leg raise 2x15, machine seated hip abductors 2x15, cable hip abductors 2x15, cable hip adductors 2x15, machine hip adductors 2x15.
Core - 45 degree leg raises/leg lifts 2x20, seated broomstick twists 2x50

Sunday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Bike - 35 min, zone 1-2, 90 RPM, intervals

My training plan for this week -

WEEK4
Base building

Monday
Run - 30 minutes.
Strength training - quads, hams, glutes and calves:
frog squats 2x15, dumbbell squats 2x15, walking overhead lunges 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - bicycle crunch 2x6, legs-up Russian twists 2x6.
Stretch 15 min.

Tuesday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike -  30 min, 90+ RPM.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.

Wednesday
Run - 30 minutes, cadence.
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - chest, arms, shoulders.
push-ups 2x15, chest presses 2x15, incline lateral raiserear delt pull 2x15, lying lateral raise 2x15, one-armed cable row 2x15.
Core -  2x20, bottom to top woodchops 2x15.

Thursday - day off

Friday
Bike - 30 min, 90+ rpm.
Core - side crunches 2x15,  side plank 3x 30 sec.
Stretch 15 min.

Saturday
Run - 30 minutes.
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - back, leg (outer, inner, glutes).
bridging 2x15, floor hip extensions 2x15, seated machine hip abductions 2x15, kneeling side kicks 2x15, machine adductions 2x15, cable hip adductions 2x15.
Core - the hundred 2x, seated broomstick twists 2x50.

Sunday
Bike - 30 min, 90+ rpm.
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core -  top to bottom woodchopss 2x15, crunches 2x30, Russian twists 2x15.

I am not the most intuitive athlete and certainly not at all a natural at weight lifting. I had a trainer for a while, but I can't justify paying someone to stand over me three days a week while I do two sets of fifteen over and over again. It just seems wrong. Then again, when left to my own devices, my weight-training technique becomes, shall we say, creative. I am always convinced that I have great form, only to find out months later that I am way off. So, I need plenty of guidance and direction.

A couple of months ago I picked up a book that changed everything — Strength Training Anatomy by Frederic Delavier. I love this book! The clear and precise directions are augmented by incredible anatomical illustrations, showing the proper form and the muscle groups involved. He gives plenty of information on how to avoid injuries and whether to go light or heavy. The book is broken down into seven major muscle groups: arms, shoulders, chest, back, legs, buttocks and abs. Within each muscle group are multiple exercises, with plenty of variations on each.

I am always struggling to vary my routine in order to maximize muscle development, and this book makes it so easy. My goal is to work my whole body in three days per week. Generally, I do weights on Mondays, Wednesdays and Saturdays. Mondays are for quads, hams, glutes and calves; on Wednesdays, I do my chest, arms and shoulders, and on Saturdays, I work my back, glutes, and inner and outer thigh. That's only three hours a week, and I am very pleased with the results.