Beginner Strength Training Program for Triathletes: Build Form, Strength, and Stability

Strength Training for Triathletes: Session 1 – Mastering Form and Building a Foundation

“Should I do strength training?”

This is one of the most common questions triathletes ask. While strength training may not directly improve your speed in swimming, cycling, or running, it is an essential component for injury prevention and overall performance improvement. The key is to start with a structured program focusing on proper form and building a balanced foundation of strength.

Session 1: Focus on Form

This workout introduces eight exercises divided into three categories: complex, moderate complexity, and simple movements. Each exercise is performed with a focus on proper technique to build strength and prevent injuries. Students will complete 3 sets of 12-15 reps per exercise, unless otherwise noted.

Continue Learning: Overview of Basic Biomechanics | Basic Nutrition | Compound Sets vs Supersets

Exercises 1-3: Complex Movements (Multiple Joints)

These exercises engage multiple muscle groups and mimic the dynamic movements of triathlon sports.

1. Squats (Bodyweight or Light Barbell/Dumbbells)

   • Focus on controlled movement and proper depth (hips below knees).
   • Builds strength in the glutes, quads, hamstrings, and core.

2. Standing Shoulder Press (Dumbbells or Barbell)

   • Keep your core engaged and avoid arching your back.
   • Strengthens shoulders, triceps, and core stability.

3. Bench Press with Dumbbells (for Extra Stability)

   • Use a flat bench and focus on steady, controlled movement.
   • Works the chest, shoulders, and triceps while improving core stabilization.

Exercises 4-6: Moderate Complexity Movements (Single to Double Joints)

These exercises target specific muscle groups while still engaging stabilizing muscles.

4. Reverse Lunges

   • Step backward into a lunge, keeping your front knee aligned over your ankle.
   • Strengthens glutes, quads, hamstrings, and improves balance.

5. Push-Ups

   • Keep your body straight, lower yourself until your chest is near the ground, and push back up.
   • Builds chest, shoulders, triceps, and core strength.

6. Plank or Side Plank (Hold for 30-60 seconds)

   • Maintain a neutral spine and avoid sagging hips.
   • Improves core stability, critical for swimming, cycling, and running posture.

Exercises 7-8: Simple Movements (Single Joints)

These exercises isolate specific muscle groups to enhance strength and support overall balance.

7. Leg Extensions or Leg Curls (Machine)

   • Leg extensions focus on the quads; leg curls target the hamstrings.
   • Ensure smooth, controlled motion to prevent joint strain.

8. Bicep Curls or Tricep Extensions (Dumbbells or Cable)

   • For curls, keep your elbows close to your sides. For extensions, ensure full range of motion.
   • Develops arm strength for swimming and cycling stability.

Core Focus (Choose 2-3 Abdominal Exercises)

• Sit-Ups or Crunches (3x12-15 or 60 seconds)
• Leg Lifts
• Plank Variations (Side, Forearm, or Weighted Plank)

Balanced Routine

Students should ensure their routine includes:

• 2-3 Abdominal Exercises for core strength.
• 2-3 Upper Body Exercises to build power for swimming and stability in cycling.
• 2-3 Lower Body Exercises to strengthen muscles used for running and cycling.

Final Tips for Success

1. Focus on form over weight—mastering technique will reduce injury risk.
2. Progress gradually as your strength improves.
3. Rest 60-90 seconds between sets for optimal recovery.
4. Engage your core in every movement to improve overall stability.

By focusing on these foundational exercises, students will create a strong base to support their triathlon training and reduce injury risk.

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