Complementary Strength · 70.3 Build

Kettlebell
Block

Short kettlebell sessions that sit next to Tonal (Straight Up Strength, 3×/week) and your TrainingPeaks week. Single-leg, hip and foot work for the right knee (IT band), left glute and ball-of-foot, without blunting your key run and bike. Hit Play on a day and the coach talks you through it — cast the tab to the TV.

Recomp −20 lb Knee · glute · foot 15–20 min 10 / 20 / 24 lb bells

This Week

Nov 2 – Nov 8 · taper · 0 wk to race · form -2 (neutral) · KB stability 20-30min · lift days away from hard (red)
Mon 2Strength · FULL BODY (choose 1 day) DIA DE FULift A
Tue 3Swim · SM (10b)No lift
Wed 4HardRun · 1x5min @ vo2max TRACK TESTNo lift
Thu 5HardBike · INDOORS: 2x - z5/z3 rolling courseNo lift
Fri 6Strength · GLUTES FOR RUNNERS & CYCLISTS (I)No lift
Sat 7LongBike · LOW Z2 - 2h FatMax Intensity RangeNo lift
Sun 8Key runRun · 1x5k Running TESTNo lift

“Race week is here—keep KB work light and sharp, not taxing. Focus on crisp technique and activation over load; protect your legs and nervous system for Sunday.”

A

Hinge & Swings

Hip power + single-leg stability. ~20 min.
After a ride or easy run
not the day before a key run
Follow-along · 30 min strength & conditioning, Juice & Toya. Open on YouTube ↗

Do these — swap in for coach's strength slot

MovementLoadSets×Reps
2-hand swingHips, not knees. Snap, don't lift with arms. Light bell = fast, explosive reps.24 lb5×15
Single-leg deadlift ★Slow, hips square, reach for a wall if needed. Right side first.20 lb3×8/side
Goblet squat3-sec lower, 1-sec pause, heels down, knees track over toes.24 lb2×12
Suitcase carry ★Pelvis level, tall posture. Anti-tip core for late-race form.24 lb3×40m/side
B

Push · Pull · Core

Stability + upper body + foot work. Lowest leg interference. ~22 min.
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, shoulder for swimming. Go slow, eyes on bell.10 lb2×2/side
Single-arm floor pressControl the lower, lat tight.24 lb3×10/side
Single-arm rowWide stance, squeeze at top, don't rush.24 lb3×12/side
Side plank + hip lift ★Glute medius — the IT band protector.BW2×30s/side
Foot work ★Toe yoga + short foot. Ball-of-foot and arch.BW2 min
C

Flow / Complex

Lighter, moving. Doubles as easy aerobic work. ~12 min.
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.20 lb5/side
Front squatElbow tucked, chest tall.20 lb5/side
PressFist drives up, ribs down.20 lb5/side
Reverse lunge ★Slow, knee tracks over ankle — stability rep.20 lb5/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