New strength regime for Triathlon - Late Season

This is a follow up to the "Developing a strength program" post from a few months back. I typically stick with a strength program/routine for 3-4 months then I'll input some next exercises and change the stimulus. This late season program has a lot of stretching aspects to it for injury prevention since people are doing longer/harder workouts as their main races approach. 

It's a similar style of an A and B workout with the B one being shorter and something that can be done at home. They are titled 16.5, 16.6, and 16.7 since they are follow ups to the originals of 16.1-16.4. 

I hope this helps y'all out somehow and if you have any questions, just email me at Shanks (at) ShanksCoaching (dot) com!

Strength: 16.5a: 

3 rounds, Circuit Format:

- Goblet Squat - Shoulder rotation w/band (external and internal) - Fire Hydrants - Bird Dog w/elbow - hold for 2" at the top of the movement - KB swing - Corkscrew - Y-T-W
Progressions: Start at the first one, once you're comfortable there, progress to the next option, once all options are done, start again at the beginning with a higher weight.
Example: Goblet squat: 3x8 w/starting weight at 20kg (or whatever you need to do). Do that for a few weeks till its "comfortable", then move to 3x10 w/20kg, then 3x15 w/20kg. Once you've comfortable there, go back to 3x8 but up the weight to 24kg and go up the progressions again.
- Goblet: Start at x8, move to x10, then x15. - Shoulder Rotation: x5 each way, x10, x15, x20 per side/each way. - Fire Hydrant: x5 each way/each leg, x8 same, x10 same - then slow down the motion more and control it. - Bird/Dog: Start with x5 reps each side with a 2" hold, then x8 reps each side with 2" hold, x10 reps each side w/2" hold. Repeat with 4" hold, then 5" hold. - KB Swing: x10, x12, x15, x20, x25, x30. - Corkscrew: Same as Bird/Dog - Y-T-W: Same as bird/dog
Videos:
- Goblet Squat: https://www.onnit.com/academy/kettlebell-exercise-goblet-squat/ - Shoulder internal/external rotation: https://www.youtube.com/watch?v=3Ty5w3dEJ98 - Fire Hydrants – Hands/knee Front: https://www.youtube.com/watch?v=uH2F_UVMppU&list=PLQNRt0Ix5GD7kWQbLr0709udYt47zxoT7 - Fire Hydrants – Hands/knee Reverse: https://www.youtube.com/watch?v=ma8D1RxVLkY&list=PLQNRt0Ix5GD7kWQbLr0709udYt47zxoT7 - Bird Dog Elbow: https://www.youtube.com/watch?v=bW0A01vtSu0&list=PLQNRt0Ix5GD5DK5U3gmino4yA9Eaok7nJ&index=6 o Tim Ferris explains KB swing: http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html - Corkscrew: http://www.enkivillage.com/upper-back-exercises.html - Y-T-W w/band: https://www.youtube.com/watch?v=5HZ3ukP0vLY&list=PLQNRt0Ix5GD6-asHaUlFjSFn2Vb47Hy_G - Y-T-W Patterns: https://www.youtube.com/watch?v=rFmRJxGNGI0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b

Strength: 16.5b: 

3 rounds, Circuit Format:
-Lunge Series: Front, Side, Reverse (1 each per leg before switching legs. 1x through all 3 = 1 rep).
- Pull ups or TRX Pull ups
- Lateral Band Walk
- Hollow Hold
- Hollow Arch
- Toe Yoga
Progressions: See 16.5a for explanation.
-Lunge Series: x3 of right leg: Front, side, reverse, Left leg front, side, reverse = 1 rep, you need 3 reps - so each round is 9 lunges per leg totaled out), then x4, finish at x5, then go back to x3 and add small weight.
- Pull ups or TRX Pull ups: x2, x3, x4, x6, x8, x10. If TRX then increase the angle until you're almost flat, then elevate feet. If doing the hangs, start at 10" then 20", 30", up to 1' hangs.
- Lateral Band Walk: x8/side, x10/side, x12/side, x15/side - then get harder band.
- Hollow Hold/Arch: Start at 15" each, 20" each, 30", 45", 1' each. Then you can start rocking and start at the 15" time again.
- Toe Yoga: exercise 1&2 x5 each, x8 each, x10 each, then start at x5 each but add in a 2" hold. Go all the way back up to x10, then change it to a 5" hold.
Videos:
- Front Lunge: https://www.youtube.com/watch?v=D7KaRcUTQeE
o Side Lunge: https://www.youtube.com/watch?v=gy1oRM9X29I
o Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc
o TRX/Jungle Gym Pull ups: https://www.youtube.com/watch?v=SLjc1sVg6sM
o Pull up progressions: https://www.youtube.com/watch?v=CdtrfXK7bcg
- Lateral Band Walk: https://www.youtube.com/watch?v=By3DGFrBHHA
- Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
- Toe Yoga: https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa

Strength: 16.6a:

3 rounds, Circuit Format:
- Farmers Walk
- Yoga Push Ups
- Clamshell w/band
- Hip Hikes
- Turkish Get ups
- Shin Raises
Progressions:
- Farmers Walk: 20 total steps, 30 total, 40 total, 50 total, 75 total, up to 100 total steps, then add weight and start back at 20-30 steps.
- Yoga Push Ups: x3, x5, x8, x10 then slow it down to a two count each way, then 3 count up to 4 count.
- Clamshell w/band: x5/side, x8/side, x10/side, x15/side
- Hip Hikes: x5/side, x10/side, x15/side, x20 side.
- Turkish Get ups x1/arm, x2/arm, x3 arm, x4 arm then increase weight. (If you need easier, just practice the sitting up part x5, x8, x10/arm before you start standing up)
- Seated Shin Raises: x20, x30, x40, x50 then slow it down for a two count, then 3 count, up to 4 count.
Videos:
- Farmers Walk/Carry: https://www.youtube.com/watch?v=Fkzk_RqlYig
- Yoga PU – “Dive Bomber”: https://www.youtube.com/watch?v=fFm5phmWZvo
- Clam Shells: https://www.youtube.com/watch?v=CiqvDV8pzRk
- Hip Hikes: https://www.youtube.com/watch?v=nNOl0T6-_pw
- Turkish Get Up: https://www.youtube.com/watch?v=8Zl83Gxx2ow
- Seated Shin strength: https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5

Strength: 16.6b:

3 rounds, Circuit Format:
- KB Front squat and press: keep it single arm
- Push up Protraction
- Side leg lifts
- Flutter kicks
- Leg lifts
- Y-T-W
Progressions: See 16.5a for explanation.
- KB Front squat and press: x4/arm, x6/arm, x8/arm, x10/arm (which would be 20 squats total) then increase weight.
- Push up Protraction: x8, x10, x12, x15 then slow it down for a 2 second count, then 3", then 4"
- Side leg lifts: x5/side, x8/side, x10/side, x12/side, x15/side then slow it down for the 2" count, up to 4" count
- Flutter kicks: x25 per leg, x40 per leg, x50 per leg, x75 per leg, x100 per leg. 
- Leg Lifts: x8, x10, x12, x15, x20
- Y-T-W: Start with x5 reps with a 2" hold, then x8 reps each side with 2" hold, x10 reps each side w/2" hold. Repeat with 4" hold, then 5" hold.
Videos:
o Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s
- Push Up Protraction: https://www.youtube.com/watch?v=IKGwU7zzwVE
- Side Leg Lift: https://www.youtube.com/watch?v=jgh6sGwtTwk
- Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
- Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
- Y-T-W w/band: https://www.youtube.com/watch?v=5HZ3ukP0vLY&list=PLQNRt0Ix5GD6-asHaUlFjSFn2Vb47Hy_G
- Y-T-W Patterns: https://www.youtube.com/watch?v=rFmRJxGNGI0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b

Strength: 16.7a:

3 rounds, Circuit Format:
- Reverse Lunge
- 1-arm snatch
- Hip ab/adduction w/band
- KB Swings
- Hollow Hold
- Hollow Arch
- Toe Yoga
Progressions:
- Reverse Lunge: x8/leg, x10/leg, x12/leg, x15/leg then add weight, starting small. 
- 1-arm snatch: x6/arm, x8/arm, x10/arm, x12/arm then add weight. 
- Hip Ab/Adduction: x8/leg and side, x10 each, x12 each then add weight or change band.
- KB Swing: x10, x12, x15, x20, x25, x30.
- Hollow Hold/Arch: Start at 15" each, 20" each, 30", 45", 1' each. Then you can start rocking and start at the 15" time again. 
- Toe Yoga: exercise 1&2 x5 each, x8 each, x10 each, then start at x5 each but add in a 2" hold. Go all the way back up to x10, then change it to a 5" hold. 
Videos:
o Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc
- 1 arm snatch: https://www.youtube.com/watch?v=O69y9rq_raU
- 1 arm snatch w/KB: https://www.youtube.com/watch?v=QGpR2aTX_-o
- Hip abduction and adduction: https://www.youtube.com/watch?v=hCAU2TMayKE
o Tim Ferris explains KB swing: http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html
- Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
- Toe Yoga: https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa

Strength: 16.7b:

3 rounds, Circuit Format:
- Running man reverse Step ups
- Stretch Cords
- Straight Arm Bridges (no need for the backpack that's in the video)
- Candlesticks
- Seated Shin raises
Progressions: See 16.5a for explaination.
- Step ups: x8/leg, x10/leg, x12/leg, x15/leg then slow things down more or do things to make you unstable.
- Stretch Cords: x10, x15, x20, x25, x30
- Straight Arm Bridges: x6, x8, x10, x12, then add in a 2" hold, then a 4" hold, and finally a 5" hold.
-Candlesticks: Start with Lifts ONLY x8, x10, x15, x20 then slow it down for more control, a 2" count, 3" count and so on. THEN you can add in the stand up part once you're advanced.
- Seated Shin Raises: x20, x30, x40, x50 then slow it down for a two count, then 3 count, up to 4 count.
Videos:
o Running man reverse step up: https://www.youtube.com/watch?v=kvHDXmFo8Ds
- Stretch Cords: https://www.youtube.com/watch?v=mBb_Jek_skk&list=PL75EE0EC0B33292DF&index=4
- Straight arm bridge: https://www.youtube.com/watch?v=mgeYRPpkGlU
- Candlestick to stand: https://www.youtube.com/watch?v=WXoNNx-uOtU
- Candlestick lifts: https://www.youtube.com/watch?v=jl4jtqDhws0
- Seated Shin strength: https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5