Find your baseline. Before you dive into strength work, you need to know how your body moves and where your weak links are. Identify mobility or stability gaps that limit your swim, bike, or run efficiency. Match your training plan to your movement readiness.Reduce injury risk and improve power transfer before adding load.No equipment needed. Just a wall, a small space, and honest self-observation. Perform each of the six tests in order. Follow the “What to Look For” checklist for form cues.

Format: 3 sessions/week (A, B, C) • 30 minutes or less Equipment: Barbells, trap bar, dumbbells, kettlebells, mini-bands, monster bands, landmine, med balls, single-pulley cable, benches, plyo boxes Focus: Build foundational strength, unilateral stability, power, and durability for triathlon. WEEKS 1–2 | TECHNIQUE & MOVEMENT QUALITY WEEKS 3–4 | CONTROL, RANGE & UNILATERAL STRENGTH WEEKS 5–6 | POWER & FORCE PRODUCTION WEEKS 7–8 | DURABILITY & CORE UNDER FATIGUE