Since I have been focusing more on endurance training in the last month, I have noticed a significant loss of muscle mass. To regain my muscle mass and strength, I created a new weight training program that will complement my endurance training and make me a stronger and faster triathlete. I will lift 3 days a week (in a 6-day week) with 3 different protocols: power and strength,  endurance, and mobility.

Protocol: Power and Strength; heavier weight with longer resting period
Goal: Increase rate of force production and total body strength

Active Warm-ups:

• Jumping jacks: 1 minute
• Hip rotations: 2 x 15
• Inverted hamstring: 1 x 10

Main Sets:

1. Bench press: 4 x 6; 135, 145, and 2 x 155 lbs.
2. Squat: 4 x 6; 135, 145, 155, and 165 lbs.
3. Standing shoulder press: 4 x 6; 95, 105, 115, and 125 lbs.
4. Straight leg deadlift: 4 x 6; 135, 145, 155, 165 lbs.
5. Bend over rows: 4 x 6; 95, 105, and 2 x 115 lbs.
6. Front lunges: 4 x 6; 95; 105; 115; and 125 lbs.

Note: Rest 2 minutes between each set.

Auxiliary sets:

1. Bicycle crunches: 4 x 15
2. Push-ups: 4 x 25
3. V-up crunches: 4 x 15
4. Overhead shoulder raises: 4 x 10
5. Leg drops/lifts: 4 x 15
6. Overhead triceps: 4 x 10

Note: each auxiliary set is done right after each main set; each auxiliary set gets paired up with a main set in the order assigned.