Strength Workout For Triathletes Using Free Weights
Updated: Nov 6, 2020
I'm very conscious of the time restraints of age group athletes but I recommend adding 20-30 minutes of strength training twice a week is beneficial especially for older and long distance athletes.
In the absence of a trainer who can provide you with specific exercises for your physiology and weaknesses, this series of exercises can be used as a starting point to hit the prime movers and supporting muscles used for triathlon and is designed with minimum equipment resources. You'll need a pair of dumbbells and ideally a bench.
Squats: 2 sets of 8-12
Bench Press: 2 sets of 12-15
Backward Lunges: 2 sets of 8-12 (great for hill running)
Bicep Curls: 2 sets of 12-15
Triceps Extensions: 2 sets of 12-15
Plank: 2 times to exhaustion max (~1 min)
Crunches: 4 sets of 20.
Calf Raises: 2 sets of 20
Dumbbell Bent Over Row: 2 sets of 12-15