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

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