5 Essential Strength Training Exercises for Triathletes
There are many different exercises designed to target different areas of the body and help you achieve your fitness goals. Many of these are perfectly good exercises but need to be performed correctly and used appropriately in a well designed, progressive program. As a Triathlete & Sports Therapist, I've seen a real need for a regular strength training program for not only staying fit and strong but also to remain injury free.
So what are the best exercises to help you get the most from your workouts and utilize your time at home in the most effective way?
Here is my list of the top 5 exercises that every Triathlete should perform on a consistent basis.
Plank on a Swiss Ball (with Leg Lifts)
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Muscles Worked:
Duration: 30-45 seconds
Variation: Add Knee Lifts
Squats
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Muscles Worked: Quadriceps, Gluteus Medius & Maximus, Hamstrings
Duration: 15 Reps/ 3 Sets
Variation: One Legged Squats
Side Plank
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Muscles Worked:
Duration: 30-45 seconds / 3 Sets
Variation: Increase Duration ie 60-90 seconds per Set
Push Ups
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Muscles Worked: Pectoralis Major, Deltoid, Triceps
Duration: 15 Reps / 3 sets
Variation: Elevate the feet to focus on upper pectorals
Calf Raises
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Muscles Worked: Gastrocnemius, Soleus
Duration: 15 Reps/ 3 Sets
Variation: One Legged Calf Raises