| Triathletes are some of the best athletes out there | | | | Here are some quick and easy to incorporate tips for |
| today. They are well-balanced, powerful, have great | | | | strength training as a triathlete: |
| endurance, and possess high levels of extreme mental | | | | 1. Focus on multi-joint lower body movements (squats, |
| toughness. As a personal trainer, I have worked with | | | | dead lifts) |
| numerous triathletes at all levels. One common theme | | | | 2. Incorporate single leg lower body movements |
| that I see is that they do not perform enough strength | | | | (lunges, step ups, single leg squats) |
| training. There are several different reasons for this | | | | 3. Develop upper back strength and improve posture |
| issue. | | | | with rows, pull ups, and body rows |
| 1. They do not think there is benefit to their sport | | | | 4. Maintain shoulder health with overhead pressing and |
| 2. They want to focus on the skills of their three sports | | | | rotator cuff work (internal and external) |
| 3. They cannot make time in the training schedule | | | | 5. Build core strength with standing abdominal training, |
| 4. They think they will get bulky and slow | | | | medicine ball rotations, and hamstring/glute |
| 5. They do not know how to properly train, so they | | | | development such as bridging |
| avoid it | | | | 6. Avoid machines and seated movements |
| Strength training is a valuable tool in any athlete's tool | | | | 7. Avoid isolation exercises as those can promote |
| box. A properly designed program will promote | | | | muscular imbalances around a joint, lead to decreased |
| strength, power, mobility, endurance, joint health, and | | | | performance and wasted time |
| ultimately improve performance and reduce the risk of | | | | 8. Strength train 2-3 days per week depending on your |
| injury. Those are the two major goals of any strength | | | | training cycle |
| and conditioning program. | | | | 9. Train for 45-60 minutes with superset and circuit |
| With the amount of work and repetitive training that | | | | formatted workouts |
| triathletes do, it is important to develop a training | | | | 10. Rest 60 to 90 seconds between most major |
| program that will incorporate movements that will | | | | strength movements |
| improve their running, swimming, and biking as well as | | | | 11. Develop overall power with box jumps, cleans, kettle |
| counteract any repetitive movements that can lead to | | | | bell work, and medicine ball throws |
| injury. | | | | 12. Be sure to perform dynamic warm ups prior to |
| A good example of this is that swimming and biking | | | | training to promote tissue quality, joint health, and overall |
| both promote a high level of internal shoulder rotation | | | | mobility. This can be done with foam rolling and |
| so external shoulder and scapular work is important | | | | dynamic stretching |
| for the health of these athletes. | | | | 13. Spend 5-7 minutes stretching problem areas after |
| Running is a high impact, repetitive exercise so many | | | | your training session. Areas to focus on are hip flexors, |
| athletes develop nagging injuries such as knee pain, | | | | hip rotators, shoulders and chest, and hamstrings. |
| Illiotibial band (IT band) tightness, and lower back pain. A | | | | Incorporate these techniques into your training program |
| strength training program designed for triathletes will | | | | and you will see marked improvement in overall speed, |
| ultimately develop muscular strength and joint mobility. | | | | power, endurance, and health. Seek the assistance of |
| This will help to reduce the stress on the joints and | | | | a qualified personal trainer or strength coach with |
| reduce tightness if all muscles around that joint are | | | | experience in triathlete training. Programming needs to |
| balanced (abdominal and lower back strength are | | | | be specific and well planned to avoid overuse or burn |
| equal, quadriceps and hamstring strength are relatively | | | | out. |
| equal). | | | | |
