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 • 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

Format: 2-3 sessions/week • 30 minutes or less Equipment: BW, mini-band, light band, 1 DB/KB optional Focus: foundational strength, stability, movement quality, & durability Weeks 1–2: Movement Mastery Weeks 3–4: Control & Unilateral Strength Weeks 5–6: Power & Integration Weeks 7–8: Durability & Core Under Fatigue *Please consult your physician before starting. Coach Jeff Boyer is not liable for any injuries that occur without his supervision in person or online via live remote sessions.

RESTORE is your starting point. Designed for athletes who need to address movement gaps before beginning structured strength training, this 2-3 week corrective program targets the root causes of poor movement, corrects imbalances, and builds the foundation you need to train effectively. Complete RESTORE, and you're ready for IGNITE.