Strength in triathlon is often overlooked as not being very important. This is truly a shame for multiple research studies show a serious performance benefit from regular strength training. During the winter months, in base training especially, it is the ideal time to build foundational strength. After implementing a strength routine with workouts such as those below you will notice improvements in swimming through rough water, climbing on bike, and running up hill. As a bonus, athletes who do strength training regularly are also lower the risk of injury.
Notice how the workouts below are all in circuit fashion. This saves time and provides an additional cardiovascular benefit from having little rest. As I tell the athletes I coach, you don’t pause and repeat during a triathlon, but rather go from one discipline to the next.
Before doing any of the strength workouts below its important to warm-up and cool-down properly.
For a warm-up I recommend doing 3-5min of light aerobic activity such as biking or running with a few 20-30sec sprints mixed in. After that do a few push-ups and squats to get your entire body warmed-up
Cool down with some light cardio such as a 5min spin on bike. I personally commute to the gym and just bike home as a cool down.
“Triathlon Suspension Trainer”
Complete the following sequence of exercises as a circuit, with minimal rest between exercises. Do entire circuit 3-4x through.
10-12 Atomic Push-ups
10-12 Single Leg Lunge w/high knee
10-12 Suspension Plank Reaches
10-12 Squat with row
10-12 Sprinter starts
10-12 Swimmers pull
“Body Weight”
Complete the following sequence of exercises as a circuit, with minimal rest between exercises. Do entire circuit 3-4x through.
Exercise:
10-15 Pushups or Knee Pushups
10-15 Body Weight Squats
10-15 Tricep dips on a bench or table
20-25 Standing Elastic Band or Cable Rows
10-15 Lateral Lunges per side
20-25 Sit-ups
50 Jumping Jacks
“Triathlon Power”
Complete the following sequence of exercises as a circuit, with minimal rest between exercises. Do entire circuit 2-3x through.
10-15 Single arm Dumbell row
10-15 Stability ball Dumbell press
10-15 Alternating Bicep Curls
10-15 Cable Tricep Pushdowns or Dips
10-15 Lunge Jumps
10-15 Side-to-Side Hops
60sec Front Plank
CoolDown
“Stability Ball”
Complete the following sequence of exercises as a circuit, with minimal rest between exercises. Do entire circuit 3-4x through.
Exercises:
10-15 Stability Ball Pushups
10-15 Stability Ball Squats
10-15 Stability Ball Dumbbell Rows
10-15 Stability Ball Single Leg Squats
10-15 Stability Ball Knee-Ups
10-15 Stability Ball Leg Curls
“Injury Prevention”
Complete the following three injury prevention sets.
Injury Prevention Set 1: Complete the following rotator cuff exercises as a circuit, 3-4x through, with 30-60s rest after each time through, before proceeding to the next Set.
Exercises:
20-25 Elastic Band or Cable External Rotation
20-25 Elastic Band or Cable Internal Rotation
12-15 Dumbbell Uppercuts
Injury Prevention Set 2: Complete the following gluteus medius and lateral exercises as a circuit, 3-4x through, with 30-60s rest after each time through, before proceeding to the next set.
Exercises:
20-25 per side Fire Hydrants
10-12 per side Lateral Lunges
10-12 per side Hip Hikes
Injury Prevention Set 3: Complete the following core exercises as a circuit, 3-4x through, with 30-60s rest after each time through.
Exercises:
60sec Front Blank
30sec per side Side Plank
12-15 per side Bicycle Crunch
“Kettlebell fun”
Bring a kettlebell with you to a steep hill. Then complete the following sequence of exercises as a circuit, with minimal rest between exercises. Do entire circuit 4-5x through:
10 Kettlebell Swings
10 Kettlebell Squats