It’s true that a triathlete’s primary focus should be swimming, biking and running. The best triathletes know that strength training and core work are essential to achieve optimum results. A strong core is not only essential to utilize lime strength to its true potential, it also helps prevent injury.
Here are 5 Core Strengthening Moves to include in your training plan and they can be done with absolutely no equipment:
- Woodchops – Start with your feet slightly wider than shoulder width apart. Take your arms up high over the right shoulder. In a twisting motion, bring the weight down and toward your left knee while squatting down (as if you were chopping wood). Next, stand up and repeat on the other side. Put your arms up and over your left shoulder, twist and bring your arms to the right knee as you squat down. This can also be done with a dumbbell or a cable pulley system.
- Bicycle Crunches – Start by lying flat on the ground and bend your knees to about a 45 degree angle. Take your left leg and cross it over putting your left food on your right knee. Next, put your right hand behind your head and lay your left arm straight out perpendicular to your body. Lift your right shoulder blade off the ground and bring your right elbow to your left knee. Repeat on the other side.
- Mountain Climbers – For this exercise, start with your feet shoulder width apart. Bring your hands down on the floor slightly wider than your shoulders and your body stretched out. With both legs fully extended, bring your right knee forward while keeping your left leg planted. Then alternate by putting your right leg straight back out behind you and bringing your left knee forward underneath the body.
- Plank – There are many variations of the plank that can add difficulty. To start, get on your elbows and toes keeping the abdominals tight and the body parallel to the ground. Hold that position for 30 seconds keeping the body steady. Take a brief rest and repeat. Over time, you can gradually add time and repetitions, side plank, lifting one leg and the opposite arm at the same time, etc. The most important part is to keep the core tight and stable throughout these movements.
- Core Stabilization – Start by sitting on the floor with your knees bent at approximately a 45 degree angle. Keep your feet flat on the floor and lean back until your torso is also at a 45 degree angle to the floor. Tighten your core. Hold your arms out straight in front of your chest (or a medicine ball, dumbbell, weight plate, etc.). While keeping your torso straight, bring your arms to the right as far as you can. Hold for 3 seconds. Then bring your arms all the way to the left as far as you can and then hold for 3 seconds.
By simply adding this routine to your training program 2-3 times per week, you will develop a stronger core while becoming a stronger, faster triathlete.
If you are looking for more strength work or triathlon help, please contact me. I will help you reach your goals and beyond!
Train Right, Tri Right!
Coach MJ
