• Martin Spierings

Strength Workout For Triathletes Using Free Weights

I'm very conscious of the time restraints of age group athletes but adding 20-30 minutes of strength training twice a week is beneficial especially for older and long distance athletes. Here's a simple program to follow:


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