Free Weight Strength Workout for Triathletes

I'm very conscious of the time restraints of age group athletes but adding 20-30 minutes of strength training twice a week is beneficial especially for older and long distance athletes. Here's a simple program to follow:

Exercises

Bench Press: 2 sets of 12-15
Squats: 2 sets of 8-12
Backward Lunges: 2 sets of 8-12 (great for hill running)
Bicep Curls: 2 sets of 12-15
Triceps Extensions: 2 sets of 12-15
Plank: 2 times to exhaustion max (~1 min)
Crunches: 4 sets of 20.

Optional

Calf Raises: 2 sets of 20
Dumbbell Bent Over Row: 2 sets of 12-15

Bench Press

Squats

Backward Lunges

Bicep Curls

Triceps Extensions

Plank

Crunches

Calf Raises

Dumbbell Bent Over Row