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 6 – Jul 12 · build · 14 wk to race · form +23 (fresh) · KB strength 30-45min · lift days away from hard (red)
Mon 6Strength · HOME CORE ROUTINE (II). Attached tLift A
Tue 7Swim · Z2 - Endurance 1x1500 (efficiency/No lift
Wed 8HardBike · 3x STAIRS w/z5 endersNo lift
Thu 9Run · FAT'MAX SLOW RUN by HR - 60' @ 79Lift B
Fri 10Swim · Z2/3 2x800 fartlek/gearNo lift
Sat 11Key runRun · build 1-3 + 6 x 100m contrl speedNo lift
Sun 12LongBike · LOW Z2 - 2h30 FatMax Intensity RanNo lift

“TSB +22.8 means you're fresh and recovered - great window to push loading this week. Prioritize crisp technique on swings/hinge work while intensity is available; build to heavier kettlebell loads confidently, but keep total volume moderat…”

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