Your three triathlon sports will most likely take up most of your training time, but strength training is just as important.
Every different sport has different types of demands, so the requirements may differ. However, triathletes need to have the strong ability to express force multiple times over and over again.
Triathletes have good cardiovascular, but strength training will help build muscles in the legs, upper back and core.
However, you shouldn’t run right to the free weights to strength train. Here are the top five strength training exercises I recommend:
- Squats
Squats are a full body exercise which works the hips, knee, butt and front/back of the legs. There are so many types of squats you can do which make it more enjoyable. - Cable Row
Don’t underestimate the power of a cable machine. The cable gives a constant tension level that you just can’t get with free weights, and the cable row is one of the best cable exercises you can do.
While you are rowing, you are working against the resistance so all of the muscles are working evenly. During this workout, your lats are getting stronger as well as your rear deltoids, biceps and forearms. - Benching
The bench press is a popular move. However, in order to see progress in your chest, shoulders and triceps you will need to master the bench press movement.
Some tips so that you don’t get severe shoulder pain in the future – bench with your elbows tucked in and your back arched. This gets your triceps more involved and takes the pressure off your shoulders. But do not forget to always use a spotter. - Standing Lat Pull-Down
The standing lat pull down is great for triathletes, because it simulates the pull phase of the freestyle swim stroke. With your palms down, and arms shoulder-width apart, grip the pull down bar. Be sure your elbows are slightly bent and push the bar down until it is a few inches below the hips. You will strengthen the muscles in your middle to lower back as well as where your shoulders attach to you back. - Woodchop
This exercise is great for the core and mimics everyday activities. As you lift and twist, you strengthen your abs and obliques. Stand with your feet should-width apart and crouch down until your thighs are parallel to the floor. While holding a large dumbbell with both hands outside your right thigh, twist your torso to the side and lift the dumbbell up and across your body with straight arms. Be sure to keep your back straight and use your core muscles to control the movement. Don’t rush through the movement – this exercise is about control.
By adding strength training to your workouts – even just two times a week – you will get faster, decrease your body fat, prevent injuries and have a more successful end to your race.
Contact me today to customize a strength training program for your off-season.
Train Right, Tri Right,
Coach MJ
