Triathlon Weight Training - Exercises To Try

Time to get ready for off season training and specifically triathlon weight training. My goal is review the exercises that can best help you build strength and translate into great racing next spring. Before we get to the specific triathlon exercises; a few basics.

Always maintain proper form, use the mirrors in your gym and think about installing one in your basement so you can check out your form, not check out your body. LOL.
Make sure to use a full range of motion. The goal is to get the most out of every repetition.
Control every repetition keeping them slow and maintain proper balance with your core.
Focus your breathing with your rep, inhaling deeply on the recovery portion of the rep, and exhaling on the exertion portion. Never hold your breath during your efforts.
Keep a journal of your workouts, tracking exercise performed, weight lifted, reps performed.

You want to be aware when to increase the weight for each exercise; when you can easily perform 10-12 reps, that is usually a good signal to increase.

Let us start with leg exercises. The two key exercises to perform are basic squats, and lunges. I like to throw in calf raises as well.

Chest and upper back are great to combine in a workout. Chest presses, pushups, seated reverse fly, one-arm dumbbell row. Again these triathlon weight training workouts are very specific to the muscle you are working out, and not meant to take all day, usually fitting them in the same day you are swimming, maximum time spent 30 minutes

Arms, triceps kickback, seated alternating dumbbell curls. Shoulders, seated dumbbell press, lateral raises.

Finally working on your core; personally I recommend finding a great yoga workout that you do for this. Usually filled with great core exercises plus will help stretch the rest of you out which is fantastic way to recover from your triathlontrainingprograms.org triathlon weight training.

Peter Plourde 3X Ironman and triathlete who loves to climb on the bike. Check out my blog for more great information on everything triathlon and specifically triathlon weight training. triathlontrainingprograms.org triathlontrainingprograms.org