Complementary Strength · 70.3 Build

Kettlebell
Block

Three short sessions built to sit around your TrainingPeaks week — weighted toward single-leg and unilateral work to steady wobbly ankles and raise baseline strength, without blunting your key run and bike.

Recomp −20 lb Ankle stability 20–30 min 12 / 16 kg + light bells

This Week

Jul 13 – Jul 19 · build · 13 wk to race · form +3 (neutral) · KB strength 30-45min · lift days away from hard (red)
Mon 13Strength · HOME CORE ROUTINE (II). Attached tNo lift
Tue 14HardRun · 10x300 R:1' BEST AVGNo lift
Wed 15HardSwim · Z3 - Base Intervals 2x(3x500) z3No lift
Thu 16HardBike · VO2 work + TT race pace X·3 (I)No lift
Fri 17Swim · Aerobic Endurance with gear - staiNo lift
Sat 18HardRun · jog/walk 100' (9:15/45") OJO! BY HNo lift
Sun 19LongBike · LOW Z2 - 3h FatMax Intensity RangeNo lift

“TSB is positive and CTL is climbing steadily—good window to push strength this week. Keep swings crisp and heavy on A, controlled tempo on B, and let C flow easy to reinforce movement quality without adding fatigue.”

A

Hinge & Swings

Posterior chain + single-leg stability. Your heaviest day.
Best on easy-run days
≥2 days before key run
Follow-along · 30 min strength & conditioning, Juice & Toya. Open on YouTube ↗

Do these — swap in for coach's strength slot

MovementLoadSets×Reps
Single-leg deadlift ★Slow, reach for a wall if needed. Weaker side first.12kg3×6/side
Goblet squat3-sec lower, full depth, heels down.16kg3×10
2-hand swingHips, not knees. Snap, don't lift with arms.16kg4×12
Suitcase carry ★Offset load = ankle + core stability every step.16kg3×30m/side
B

Push · Pull · Core

Lowest leg interference. Safe near a hard run.
Good on Mon / core days
fine 2 days before intervals
Follow-along · 30 min controlled + explosive, no repeat, DanielPT. Open on YouTube ↗

Do these — swap in for coach's strength slot

MovementLoadSets×Reps
Turkish get-up ★Whole-body stability incl. ankle. Go slow, eyes on bell.10–15 lb3×2/side
Single-arm floor pressControl the lower, lat tight.12kg3×8/side
Single-arm rowWide stance, squeeze at top, don't rush.16kg3×10/side
Suitcase carry ★Or side plank. Anti-tip core work.16kg3×30m/side
C

Flow / Complex

Lighter, moving. Doubles as easy aerobic work.
Optional · swim days
drop it if legs feel cooked
Follow-along · 30 min supersets, Caroline Girvan. Open on YouTube ↗

The complex — 3–4 rounds, no bell down mid-round

MovementLoadReps
CleanKeep bell close, no forearm bang.12kg5/side
Front squatElbow tucked, chest tall.12kg5/side
PressFist drives up, ribs down.12kg5/side
Reverse lunge ★Slow, knee tracks over ankle — stability rep.12kg5/side

The part that loses the 20 lb

Kettlebells protect and build muscle; the fat loss is a kitchen problem. Hold a modest deficit with high protein so you cut fat without bleeding muscle or wrecking run quality. Eat closer to maintenance on hard training days, take the deficit on lighter days.

≈1 lb
Per week. Slower is better here — faster costs muscle and run legs.
300–500
kcal/day deficit, averaged across the week — not on your big sessions.
0.7–1 g
Protein per lb bodyweight/day. This is what spares muscle in a cut.

Placement Rules