Triathlon training is more than just running, cycling, and swimming. While it’s a good idea to focus on improving these areas, adding strength training is just as important if you want to see progress in your journey to the finish line. By adding strength training to your triathlon training program, you will help prevent injuries, increase strength power, become more well-rounded, improve form and overall body mechanics, and simply just become a stronger triathlete.
Take a look at the top 7 strength training exercises for triathletes:
1. Deadlifts
A deadlift is one of the most effective strength movements that help build a resilient low back, as well as stronger legs, glutes, and other bike-run muscle groups. You can start with bodyweight deadlifts focusing on one leg at a time and build up to adding weights, either continuing to focus on single leg deadlifts or moving on to a full deadlight, using both legs.
2. Lunges
Lunges can be performed in a number of ways, which makes them a highly versatile movement. They also directly translate into a running and cycling motion, as many of the same muscle groups are used when lunging.
3. Squats
Squats are a full body exercise which works the hips, knee, butt and front/back of the legs. There are various types of squats you can do which make the exercise perfect for all skill levels. These can be done with weights or bodyweight only.
4. Cable Row
A cable machine will help improve strength by providing constant tension through movements. While you are rowing, you are working against the resistance so all of the muscles are working evenly. A cable row works your rear deltoids, biceps and forearms.
5. Standing Lat Pull-Down
The standing lat pull down is great for triathletes, because it simulates the pull phase of the freestyle swim stroke. Adding a standing lat pull-down to your strength training will help strengthen the muscles in your middle to lower back and shoulders.
6. Woodchop
A woodchop is a very simple, yet effective core workout. This exercise can be done bodyweight or you can add light weights as well. This exercise is all about control so take your time to really engage your core throughout the exercise.
7. Kettlebell Swings
Kettlebell swings incorporate a deadlift-like squat with an explosive standing motion, all while swinging the weight up with straight arms so that it’s horizontal with your chin. This movement works thighs, glutes, low back/core, and shoulders. Not only are kettlebell swings one of the best movements to train a full range of triathlon-specific muscle groups, but different variations can make them fun and challenging.
By adding strength training to your workouts, ideally two to three times a week will help prevent race related injuries, make you a better, more well rounded athlete, and ultimately give you a stronger finish to your race journey.
Contact me today to customize a strength training program so you can have the best race possible.
Train Right, Tri Right,
Coach MJ
