Strength Training for Triathletes

StrengthSince it’s still the off season for most triathletes, now is the best time to focus on strength training. Workouts are less intense on the swim, bike, and run, which means that you can really build some muscle in the gym that will propel you forward in the upcoming season.

Here’s a sample workout you can do in the off season. Just remember to choose weights heavy enough to make it difficult to complete the last repetition of each set. Rest for one full minute in between sets and reps. Rest is a key ingredient in strength training.

Strength Workout- 30-40 minutes

  1. Warm up for 10 minutes on the bike or treadmill before lifting.
  2. Do three sets of eight for the following exercises: deadlift OR squats, hamstring or leg curl, skater lunges. One minute rest in between sets and exercises.
  3. Superset–alternate exercises for the next exercises: push ups and seated row. Do 3 sets of 8-10, alternating. Rest for one minute. OR Shoulder press and upright row.
  4. Superset: single leg deadlift and bridges.
  5. For the last set of exercises, you can do 3 sets of 8-10: plank rows, V-ups, and Russian twists.
  6. If you still want to do more, add some box jumps, jump rope, wall balls with a jump, or mountain climbers.

After a strength session, my favorite sport is swimming since I’m already at the gym.

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