If you have been doing some basic triathlon strength training, including core strength work and exercises for hip control and lower limb conditioning, then you might feel ready to take things a step further.
This page is in 3 parts:
If you are keen to do incorporate this type of training in your triathlon training program, we advise you to take advice from an accredited strength and conditioning coach.
This page is just to give you an idea of the type of exercises you can do. In order to lift weights safely you will need to be taught the appropriate techniques. An accredited strength and conditioning coach will also be able to write you an appropriate strength training program.
To find an accredited strength and conditioning coach in the UK, America or Australia visit these websites:
The aim of this type of training is to:
This sort of training can be included through:
The posterior chain is the group of muscles that runs from your lower back down behind your legs. These muscles include the lower back, the glutes, the hamstrings, and also the calves. They are important for forward propulsion.
Double leg standing
Squat (see picture below), stiff leg deadlift (See video below).
Single leg standing
Single leg good mornings (see video below), stiff leg deadlift.
Double and single leg supine
Glute and ham bridges, swiss ball hamstring:
Double and single leg prone
Step-ups (see video below)
Moderate load through full range – band or cable standing hip flexion.
Reactive focused drills Ankle hopping or low drop jumps with quick contacts (see lower limb conditioning page).
Vertical and horizontal pulling:
Chins/pull ups, inverted rows (on bench), bent over rows, pullovers
Swim catch or position specific pulling movements: Swim cord, cable pulls, pulling in streamline hold position.
This training is designed to improve the strength of your main muscle groups for swimming, cycling and running through exercises that mimic the movements and body positions in each discipline.
Objectives of this training are:
Single joint hip exercises for abduction/adduction, lateral rotation, extension and flexion:
Shoulder specific for rotator cuff and scapular control:
Build your ability to generate force that will transfer to improved performance in areas such as swim starts and swim speed, bike power, run speed, reactivity and economy.
These exercises require high force or power to execute and you need to maintain postural strength and control.
You should ensure that you have built up a good base of strength and postural control through the exercises in parts 1 and 2 before attempting these exercises.
So the aims of these exercises are to provide:
Lower limb high force generation (both legs involved so greater stability):
Lower limb force generation and pelvic control (single leg, low stability):
Upper limb high force generation:
Lower limb high power generation:
Upper limb power generation:
Triathlon strength training is divided into 3 parts:
If you want to include weight training in your triathlon training program then take advice from an accredited strength and conditioning to ensure your training is safe and effective.Home › Strength Training › Triathlon Strength Training: Top of Page
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