Triathlon Strength Training: Medicine Ball & Bodyweight Workout for Power & Stability

Session 6) Strength in Motion Circuit

Focus: Athletic movement, dynamic strength, coordination, core stability
Equipment: Medicine balls, resistance bands, dumbbells, pull-up bar, floor mats
Format: 2-3 Rounds | 45 seconds work, 15 seconds rest (or smooth transitions)

The Movements

1. Walking Lunge with Twist (Medicine Ball)

• Lunge forward, twist toward the leading leg, return to standing, and continue forward.
• Focus: Rotational core strength and single-leg control

2. Bear Crawl with Shoulder Tap

• Crawl forward 3–4 steps, pause, and tap opposite shoulders. Repeat.
• Focus: Core stability and shoulder endurance

3. Resistance Band Lateral Walks

• Place a resistance band around thighs or ankles, stay low in a half-squat, and step laterally.
• Focus: Glute medius activation for running form and knee alignment

4. Push-Up to Downward Dog

• Perform a push-up, then transition into downward dog. Return to push-up position and repeat.
• Focus: Upper body control, spinal mobility, and posterior chain activation

5. Single-Leg Deadlift (Dumbbell or Bodyweight)

• Balance on one leg, hinge at the hips, and reach down with or without weight. Return to standing.
• Focus: Hamstring control, balance, and hip stability

6. Pull-Up Hold or Eccentric Pull-Ups

• Hold chin above the bar or start at the top and lower slowly for 3–5 seconds.
• Focus: Upper body strength and swim-specific pulling mechanics

7. Plank Reach & Pull (with Object or Band)

• From a plank position, reach forward and drag an object or pull a resistance band toward you. Alternate arms.
• Focus: Core anti-rotation control and full-body tension

Cool Down / Flow Sequence (5–7 minutes)

• Cat-Cow
• Thread the Needle
• Low Lunge with Twist
• Pigeon Pose
• Shoulder Stretch

Focus: Recovery, mobility, breath control, and postural reset

Execution Plan

• Complete Round 1 at a controlled, learning pace
• Complete Round 2 with smoother transitions and slightly more intensity
• Emphasize movement quality and control over speed or repetitions

____________________________________________________________________________________

Session 5) Triathlon Stabilization & Balance Training Workout

Focus: Core Engagement, Stability, and Controlled Movement

This workout is designed to teach athletes to engage their core, improve coordination, and enhance balance without excessive muscle fatigue or soreness. Each exercise requires mindful control, emphasizing body awareness and stabilizing muscles, which are crucial for triathlon performance.

The workout is structured in two rounds, with a focus on quality over quantity. Movements should be performed slowly and deliberately, ensuring proper core engagement, posture, and smooth transitions between positions.

Workout Breakdown (Repeat Twice)

1️⃣ Turkish Get-Up (3-12 reps, ~2 minutes total)

• How to Do It:
  • Start lying on your back with a dumbbell or kettlebell in one hand, fully extended overhead.
  • The same-side knee is bent, the opposite arm and leg remain extended on the floor.
  • Roll onto your elbow, then your hand, keeping the weight stabilized overhead.
  • Push through your foot and hand, lifting your hips off the ground into a bridge.
  • Sweep the extended leg underneath, moving into a half-kneeling position.
  • Stand up fully, keeping the weight locked out overhead.
  • Reverse the movement slowly and with control back to the start.
• Focus On: Full-body coordination, core engagement, mobility, and stability through multiple planes of motion.
• Modification: Perform without weight to focus on movement patterns.

2️⃣ Partnered Reverse Lunges (2 minutes)

• How to Do It:
  • Stand back-to-back with a partner, holding a medicine ball.
  • Perform a reverse lunge at the same time.
  • At the bottom of the lunge, rotate and pass the medicine ball to your partner.
  • Return to standing, then repeat on the opposite leg, receiving the ball on the next rep.
• Focus On: Core activation, balance, rotational control, and coordination with a partner.
• Modification: Perform without the medicine ball to focus on lunge stability first.

3️⃣ Single-Leg Calf Raises (45 seconds per leg)

• How to Do It:
  • Stand on one foot, keeping the hip, knee, and ankle aligned.
  • Push through the ball of your foot, lifting your heel as high as possible.
  • Lower slowly to the starting position, avoiding any sudden drops.
• Focus On: Lower leg endurance, foot control, and balance.
• Modification: Hold onto a wall lightly for stability or start with both feet before progressing to single-leg.

4️⃣ Side Planks with Leg Lifts (60 seconds per side)

• How to Do It:
  • Get into a side plank with your elbow stacked under your shoulder.
  • Engage your core and glutes to keep your body in a straight line.
  • Slowly lift the top leg while keeping it slightly rotated inward, leading with the heel.
• Focus On: Glute activation, lateral core stability, and lower-body endurance.
• Modification: Keep both legs together and hold a regular side plank without lifting the top leg.

5️⃣ Double & Single-Leg Glute Bridges (60 sec double, 45 sec left, 45 sec right)

• How to Do It:
  • Lie on your back, knees bent, feet flat on the floor.
  • Press your lower back into the mat and lift your hips up, engaging your glutes and core.
  • Lower slowly and repeat.
  • For single-leg variations, extend one leg straight out while performing the movement.
• Focus On: Posterior chain strength, hip stability, and glute activation.
• Modification: Stick with double-leg bridges if single-leg is too difficult.

6️⃣ Deep Side Lunges w/ Medicine Ball Pickup (60 seconds total)

• How to Do It:
  • Stand feet shoulder-width apart, holding a medicine ball at chest height.
  • Step laterally into a deep lunge, keeping the opposite leg extended.
  • Lower the medicine ball to the ground with control.
  • Push back up to standing and repeat on the other side.
• Focus On: Hip mobility, lateral strength, and full-body coordination.
• Modification: Perform without the medicine ball, focusing only on bodyweight movement.

Key Takeaways

• Slow, controlled movements to enhance balance, core stability, and muscle engagement.
• Minimal rest between exercises to maintain focus and movement awareness.
• Focus on technique over intensity to improve body control and efficiency.

This session builds foundational athleticism crucial for running efficiency, cycling posture, and swim stability—without excessive fatigue or soreness.

Workout Summary for Easy Execution

🌀 Focus: Balance, Core Engagement, and Stability
🔄 Structure: Repeat the full circuit twice
🎯 Goal: Improve movement control, body awareness, and coordination without excessive fatigue

🦵 Lower Body & Core Stability

1️⃣ Turkish Get-Up (3-12 reps per side, ~2 minutes total)

• Start lying down, weight overhead.
• Transition smoothly from lying to standing while keeping the weight stable.
• Reverse the movement slowly back to the ground.

2️⃣ Partnered Reverse Lunges (2 minutes total)

• Stand back-to-back with a partner, one holding a medicine ball.
• Perform a reverse lunge, rotate, and pass the ball to your partner.
• Stand tall, then repeat, receiving the ball on the next rep.

3️⃣ Single-Leg Calf Raises (45 seconds per leg)

• Stand on one foot, push through the ball of the foot, lift heel as high as possible.
• Lower slowly and avoid dropping suddenly.

4️⃣ Side Planks with Leg Lifts (60 seconds per side)

• Hold a side plank with a strong core.
• Lift the top leg with control, leading with the heel.

5️⃣ Double & Single-Leg Glute Bridges

• 60 seconds – Both feet on the ground.
• 45 seconds (left leg), 45 seconds (right leg) – Single-leg bridges.
• Keep the core engaged and hips level throughout.

6️⃣ Deep Side Lunges w/ Medicine Ball Pickup (60 seconds total)

• Step laterally into a deep lunge, keeping the opposite leg extended.
• Lower the medicine ball to the ground, keeping an upright posture.
• Push back to standing and repeat on the other side.

🔁 Execution Plan

1️⃣ Complete the entire set once (all 6 exercises).
2️⃣ Rest briefly (if needed), then repeat the full circuit again.

💡 Key Notes:
✅ Move slowly & deliberately – control is the priority.
✅ Focus on balance & posture, not speed or heavy weight.
✅ Engage core throughout to improve stability in all movements.
✅ Minimal rest between exercises to maintain focus and fluidity.

This session is designed to fine-tune movement efficiency and strengthen stabilizing muscles, making athletes more resilient and efficient in all three triathlon disciplines.

___________________________________________

Session 4) Strength & Plyometric Endurance Workout for Triathletes

Combining Weighted Presses, Leg Lifts, and Plyometric Drills for Muscular Endurance & HIIT Effect

This high-intensity strength and plyometric workout is designed to build muscular endurance, power, and metabolic efficiency, mimicking the demands of triathlon racing. By alternating between upper-body pressing with core engagement and explosive lower-body plyometrics, this session creates a metabolic response similar to HIIT workouts, helping athletes develop endurance speed and fatigue resistance.

Workout Structure

• 3 Rounds of 2 Sets Per Section (Strength & Plyometric)
• No rest between exercises in a set
• Minimal rest between sections
• Athletes rotate between strength and plyometrics until all rounds are completed

🔥 Section 1: Upper Body & Core Strength (Chest & Shoulders)

1️⃣ Weighted Press with Leg Lifts (2 Sets to Failure per Round)

• Hold dumbbells or a weighted barbell while lying on a mat or bench.
• Perform a chest press while simultaneously doing leg lifts, keeping legs straight and core engaged.
• Continue to failure before immediately transitioning to shoulder presses.

2️⃣ Weighted Shoulder Press (90 Seconds per Set)

• Immediately after finishing the press with leg lifts, transition into a standing shoulder press.
• Maintain controlled movement, ensuring proper form and avoiding momentum-based lifts.
• Continue pressing for 90 seconds, focusing on shoulder endurance and stability.

🔥 Section 2: Plyometric Power & Agility

3️⃣ Standing Long Jump (2 Sets per Round, Alternating with High Knees)

• Start in a squat position and explode forward, covering as much distance as possible.
• Land softly in a squat to absorb impact and immediately reset.
• Focus on power through the legs and a controlled landing.

4️⃣ High Knees Agility Drill (2 Sets per Round)

• The goal is to take as many steps as possible within the drill.
• Keep knees driving high and fast, ensuring quick turnover and minimal ground contact time.
• This drill trains fast leg turnover, coordination, and endurance, complementing the long jump’s power-based movement.

🔥 Workout Execution

• Complete 1 round of 2 sets of the strength section.
• Move immediately to 1 round of 2 sets of the plyometric section.
• Continue alternating between strength and plyometrics until all 3 rounds of both sections are complete.

💡 Key Training Benefits

✅ Develops muscular endurance in the chest, shoulders, and legs.
✅ Combines explosive power with high-rep endurance lifting.
✅ Simulates race fatigue by alternating strength and plyometrics.
✅ Creates a metabolic response similar to HIIT workouts.
✅ Improves efficiency in high-speed endurance efforts for triathlon racing.

This full-body endurance-speed workout will challenge both strength and cardiovascular capacity, ensuring athletes build the resilience needed for long-duration, high-intensity efforts.

Session 3) 20-Minute Strength Workout for Triathletes

Using Medicine Ball, Dumbbells, Pull-Up Bar, and Floor Mats

This high-intensity workout is designed to improve muscular endurance, core strength, and explosive power, all critical for triathlon performance. The exercises focus on upper body, lower body, and core stability, using a medicine ball, dumbbells, a pull-up bar, and bodyweight movements.

Workout Breakdown

1️⃣ Push-Ups to Leg Lifts (3 Rounds, 45 Sec Push-Ups + 45 Sec Leg Lifts, No Rest Between)

• How to Do It:
  • Perform a standard push-up with hands shoulder-width apart and core engaged.
  • After 45 seconds, transition immediately to leg lifts while holding a medicine ball extended straight overhead.
  • Keep toes pointed to mimic swimming form.
• Focus On:
  • Developing upper body and core endurance.
  • Enhancing swimming-specific control and form.
  • Improving hip flexor strength for cycling and running efficiency.
• Alternative or Modified Position:
  • Perform push-ups on knees to maintain form for the full 45 seconds.
  • Bend knees slightly during leg lifts if lower back discomfort arises.

2️⃣ 4-Minute Plank Series (Front Plank: 1 Min, Side Plank: 1 Min Each Side, Front Plank: 1 Min)

• How to Do It:
  • Hold a standard front plank for 1 minute, keeping elbows under shoulders.
  • Transition to a side plank (1 min per side), keeping the body in a straight line.
  • Return to a final 1-minute front plank to finish.
• Focus On:
  • Strengthening the deep core muscles for better posture and running efficiency.
  • Enhancing shoulder and hip stability.
  • Training endurance in the midsection to support all three triathlon disciplines.
• Alternative or Modified Position:
  • Drop knees to the floor for a reduced-intensity plank hold.
  • Perform side planks with the bottom knee on the ground for more stability.

3️⃣ Split Jumps (2 Rounds, 1 Minute Each, 60s Rest Between Rounds)

• How to Do It:
  • Begin in a lunge position with one foot forward.
  • Explode upwards, switching legs mid-air to land in a lunge on the opposite side.
  • Repeat continuously for 1 minute.
• Focus On:
  • Developing explosive lower body strength.
  • Improving powerful stride mechanics for running efficiency.
  • Strengthening quads, hamstrings, and glutes.
• Alternative or Modified Position:
  • Perform controlled reverse lunges instead of jumping.
  • Reduce depth in landing to minimize knee stress.

4️⃣ Weighted Shoulder Press (2 Rounds, 90 Sec Work, 60 Sec Rest Between Rounds)

• How to Do It:
  • Hold weights at shoulder height, palms facing forward.
  • Press the weights overhead until arms are fully extended.
  • Lower slowly and repeat for 90 seconds.
• Focus On:
  • Building shoulder endurance for swimming and cycling posture.
  • Improving stability in overhead movements.
  • Developing upper body strength for better arm drive in running.
• Alternative or Modified Position:
  • Perform seated shoulder presses for better control.
  • Use lighter weights or resistance bands to reduce strain.

5️⃣ Pull-Ups or Pull-Up Hold with Slow Negative (3 Rounds to Failure, 60s Rest Between Rounds)

• How to Do It:
  • Perform strict pull-ups, ensuring chin clears the bar each rep.
  • If full pull-ups aren’t possible, hold at the top for a few seconds, then lower as slowly as possible.
  • Repeat to failure each round.
• Focus On:
  • Building upper body and grip strength for swimming.
  • Enhancing lat and shoulder endurance to support posture.
  • Strengthening back muscles for efficient arm movement.
• Alternative or Modified Position:
  • Use an assisted band or jump to the top position to perform negatives.
  • Hold a flexed-arm hang for as long as possible if unable to do full pull-ups.

Key Takeaways

• This full-body workout builds strength, power, and endurance with minimal equipment.
• Each exercise targets key movement patterns for triathlon success.
• Short rest periods and time-based efforts ensure muscular fatigue and endurance training.

This 20-minute routine will challenge your upper body, lower body, and core, improving muscular endurance and strength while enhancing triathlon-specific mechanics.

Workout Summary for Easy Execution

1️⃣ Push-Ups to Leg Lifts (3 Rounds, 45 Seconds Push-Ups + 45 Seconds Leg Lifts, No Rest)

• Perform push-ups, then immediately transition to leg lifts, holding a medicine ball overhead.
• Modification: Do push-ups on knees; bend knees slightly during leg lifts if needed.

2️⃣ 4-Minute Plank Series (Front Plank: 1 Min, Side Plank: 1 Min Each Side, Front Plank: 1 Min)

• Hold a front plank, switch to side planks (1 min each side), then return to front plank.
• Modification: Drop knees to the floor or use a supported side plank with one knee down.

3️⃣ Split Jumps (2 Rounds, 1 Minute Each, 60s Rest Between Rounds)

• Jump from a lunge position, switching legs mid-air and landing in a controlled lunge.
• Modification: Perform reverse lunges instead of jumping.

4️⃣ Weighted Shoulder Press (2 Rounds, 90 Seconds Work, 60s Rest)

• Press weights overhead, keeping control and engaging the core.
• Modification: Perform seated shoulder presses or use lighter weights.

5️⃣ Pull-Ups or Pull-Up Hold with Slow Negative (3 Rounds to Failure, 60s Rest)

• Perform strict pull-ups or hold at the top, then lower slowly.
• Modification: Use assisted bands or do flexed-arm hangs.

Key Focus Points:

✅ Time-based effort to maximize endurance and strength.
✅ Short rest periods to build muscular fatigue and stamina.
✅ Triathlon-specific movements to support swimming, cycling, and running efficiency.

This 20-minute session delivers full-body strength, power, and endurance, using minimal equipment while targeting essential muscle groups for triathletes.

Workout Session 2) Balance Strength Workout with Medicine Balls, Dumbbells, and Pull-Up Bar

This strength workout is designed to challenge both upper and lower body endurance using medicine balls, dumbbells, a pull-up bar, and floor mats. The exercises focus on building explosive power, muscular endurance, and core stability, making it an ideal session for triathletes and endurance athletes.

The goal is to push the muscles to near failure, ensuring a deep burn while maintaining proper form. This session combines pressing, pulling, squatting, and jumping movements, all essential for running, cycling, and swimming performance.

Workout Format

• 5 Strength Exercises (3 Upper Body, 2 Lower Body)
• Optional Core Finisher
• 3-4 Sets Per Exercise
• 8-12 Reps Per Set (or to Failure for Maximum Burn)
• 60-90 Seconds Rest Between Sets

Upper Body Strength Exercises

1. Pull-Ups (3-4 Sets to Failure)

• Perform strict pull-ups to build upper body and grip strength.
• Modify with assisted pull-ups or negative reps if needed.

2. Dumbbell Shoulder Press (3-4 Sets, 8-12 Reps)

• Press dumbbells overhead to develop shoulder and core stability.
• Lower slowly to maintain control and engage stabilizing muscles.

3. Medicine Ball Push-Ups (3-4 Sets, 8-12 Reps per Arm Switch)

• One hand on the medicine ball, the other on the floor.
• Perform push-ups while switching hands each rep to engage chest, triceps, and core stability.

Lower Body Strength Exercises

4. Dumbbell Bulgarian Split Squats (3-4 Sets, 8-12 Reps per Leg)

• Elevate the back foot on a bench or mat.
• Use dumbbells to increase intensity and develop single-leg strength and stability.

5. Medicine Ball Jump Squats (3-4 Sets, 10-15 Reps)

• Hold a medicine ball at chest height and explode into a controlled jump squat.
• Focus on soft landings and engaging the glutes and hamstrings.

Optional Core Finisher

6. Hanging Knee Raises on Pull-Up Bar (3 Sets, 15 Reps)

• Hang from the bar and bring knees toward the chest in a slow, controlled motion.
• Strengthens core endurance for better running and cycling posture.

Key Focus Points

• Perform each set with proper form, prioritizing controlled movement.
• Push to muscle fatigue within the rep range to maximize endurance.
• Keep rest between 60-90 seconds to maintain intensity.
• Engage the core throughout all exercises to improve overall stability.

Final Thoughts

This full-body strength session is designed to build power, endurance, and stability using minimal equipment while challenging both upper and lower body strength. The combination of explosive movements, pressing, pulling, and core stabilization makes this workout a perfect complement to endurance training.

Athletes who incorporate this routine regularly will develop strength that translates directly into better race-day performance, improving running efficiency, cycling power, and swimming control.

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Workout Session 1) Triathlon Strength Training – Medicine Ball & Bodyweight Circuit (30-Minute Workout)

Since the class does not have access to the weight room today, this workout will focus on functional strength, core stability, and muscular endurance using medicine balls, bodyweight exercises, and a pull-up bar. These movements mimic triathlon-specific demands, enhancing power, coordination, and injury prevention while maintaining a dynamic and engaging workout.

Want to take your running off-road this winter? Learn expert Winter Trail Running Techniques to stay safe, warm, and fast on snowy trails! Read more here.

Workout Format:

• Circuit Style: Perform each exercise for 45 seconds, followed by 15 seconds of rest before moving to the next exercise.
• Rounds: Repeat the full circuit 3 times (each round takes about 10 minutes).
• Rest Between Rounds: 1-minute rest before starting the next round.

Warm-Up (2 Minutes)

Before beginning the circuit, complete the following:

1. Arm Circles – 30 seconds forward, 30 seconds backward
2. Leg Swings – 10 each leg (front-to-back, side-to-side)
3. Bodyweight Squats – 10 reps
4. High Knees – 30 seconds
5. Dynamic Lunges with a Twist – 10 reps (5 per side)

Medicine Ball & Bodyweight Strength Circuit (3 Rounds, 8 Minutes Each)

Struggling with your swim speed? Find out how adjusting your Stroke Rate vs. Stroke Length can help you swim faster with less effort. Unlock the secret here.

Exercise Breakdown

1. Medicine Ball Squat to Press

• Hold a 10-15 lb medicine ball at chest level.
• Perform a deep squat, then explode up, pressing the ball overhead.
• Engages: Legs, shoulders, and core.

2. Pull-Ups or Assisted Pull-Ups

• Use the pull-up bar for as many controlled pull-ups as possible.
• If needed, perform assisted pull-ups by jumping up and lowering slowly.
• Strengthens: Back and arms (key for swimming power).

3. Medicine Ball Russian Twists

• Sit on the floor, feet lifted or planted.
• Rotate side-to-side, touching the ball to the ground each time.
• Targets: Obliques and rotational control.

4. Medicine Ball Slams

• Raise the ball overhead and slam it forcefully into the ground.
• Catch it on the bounce and repeat.
• Develops: Explosive power, shoulders, core, and legs.

5. Plank-to-Push-Up

• Start in a forearm plank, push up to a high plank, then lower back down.
• Works: Core, chest, shoulders, and arms.

6. Medicine Ball Lunge Twists

• Step into a lunge while rotating the ball to the side of your front leg.
• Return to standing and repeat on the opposite side.
• Improves: Leg strength, balance, and core activation.

7. Hanging Knee Raises

• Hang from the pull-up bar and lift knees to chest, controlling the descent.
• Strengthens: Core and hip flexors for running and cycling.

8. Medicine Ball Dead Bugs

• Lie on your back, holding the ball above your chest.
• Extend one leg and the opposite arm while keeping the ball steady.
• Engages: Deep core muscles for better posture and endurance.

Cooldown & Stretching (2 Minutes)

• Child’s Pose – 30 seconds
• Standing Quad Stretch – 15 seconds per leg
• Chest Opener Stretch – 30 seconds
• Downward Dog to Cobra Stretch – 30 seconds

Summary of Sets & Exercises for Easy Execution

Why This Workout?

• Replicates Triathlon Movements: Exercises build full-body strength, injury resistance, and endurance needed for swimming, cycling, and running.
• Uses Available Equipment Efficiently: Medicine balls, pull-up bars, and floor exercises provide a challenging and functional alternative to weights.
• Enhances Core Stability: A strong core improves swimming rotation, cycling posture, and running efficiency.
• Improves Explosive Power & Coordination: Medicine ball slams, lunges, and squats enhance leg drive and upper-body endurance for triathlon performance.

Ever tried drinking on the run—without slowing down? Master hydration techniques that keep you fueled and fast! Learn the art here.

Final Notes:

This high-intensity, low-equipment strength workout is perfect for building functional power and endurance without the weight room. By maintaining good form and progressing over time, athletes will develop the strength and stability necessary to perform at their best on race day.

Tags for Triathlon Medicine Ball Workout

triathlon strength training, medicine ball workout, bodyweight strength exercises, triathlon core workout, pull-up bar exercises, strength training for triathletes, endurance athlete strength training, triathlon injury prevention, full-body workout for triathletes, functional strength training, circuit training for endurance athletes, triathlon-specific strength workout, explosive power training, core stability for triathletes, bodyweight exercises for runners, strength training without weights, medicine ball core exercises, pull-up variations for swimmers, strength workout for cycling performance, triathlon training program