• Martin Spierings

Strength Workout For Triathletes Using Free Weights

Updated: Nov 6


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.


Among the arguments for adding a strength component to your endurance training are injury prevention, weight control and neuromuscular advantages. There's also evidence of psychological benefits.


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.


Exercises


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.


Optional

Calf Raises: 2 sets of 20


Dumbbell Bent Over Row: 2 sets of 12-15



© 2020 by TriCoachMartin. Website by: Spierings Communications

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