Aspire Sports Lab
  • Programs
    • At Home
      • Individualized Coaching
    • Complimentary Intro Session
    • Personal Training
    • CrossFit
    • Corporate Wellness
    • Nutrition
  • Our Story
    • Coaches
  • Schedule/Pricing
  • Testimonials
  • Resources
    • Goal Setting
    • House Rules
    • The Aspire List
    • Aspire Approved
    • Research
  • Blog
  • Store
  • Contact
    • Survey
    • Employment
    • Cancellations
  • Programs
    • At Home
      • Individualized Coaching
    • Complimentary Intro Session
    • Personal Training
    • CrossFit
    • Corporate Wellness
    • Nutrition
  • Our Story
    • Coaches
  • Schedule/Pricing
  • Testimonials
  • Resources
    • Goal Setting
    • House Rules
    • The Aspire List
    • Aspire Approved
    • Research
  • Blog
  • Store
  • Contact
    • Survey
    • Employment
    • Cancellations
Search

Best Strength Training Exercises For Triathletes

10/2/2017

0 Comments

 
Picture
One of the most amazing things about triathlon is how it forces us to be incredible time managers and multitaskers. Although we don't have to master any one discipline, we strive to be pretty darn good at three of them. One thing that is always tough for triathletes to find time to do is strength training. Once I convince a triathlete on how essential it is, their performances and health improves dramatically. 

Because efficiency is so important for triathletes, getting the most bang for your buck is where the focus needs to be. Forget isolated muscle groups and "core" training. Triathletes need movements that work large muscle groups, develop strength and power, and emphasize postural support. Additionally, it is important to know and remember that for triathletes, the goal of our program is to not necessarily gain size, but rather to increase the strength of the muscle fiber at the cellular level. Therefore, when lifting the goal is not for high repetitions, rather the contrary of fewer repetitions, longer rest periods, and more sets.

Deadlifts

Muscle Groups Worked: Posterior Chain (erectors, gluts, hamstrings), abdominals, upper back (traps, lats, rhomboids)
​Number of Reps: 1-8 reps
​Importance: One of the cornerstone strength movements that builds the foundation that triathletes need to swim, bike, and run. When proper technique is achieved, there is no better exercise to work the posterior chain and postural support that triathletes depend so heavily on.

back squats

Muscle Groups Worked: Gluts, hamstrings, quads, calfs, abdominals, erectors
​Number of Reps: 1-8 reps
​Importance: Another cornerstone strength movement working the entire lower body and abdominals. Studies have shown that deadlifts and back squats are some of the best core exercises you can do. 

pullups

Muscle Groups Worked: Upper back, abdominals
​Number of Reps: 1-15 reps
​Importance: A strong upper back is not only vital for a fast swim, but also to support yourself erect on the bike and with proper posture on the run. 

Overhead Squats

Muscle Groups Worked: Legs, Upper Back, Shoulders, Core
​Number of Reps: 1-8 reps
​Importance: The Overhead Squat not only works the muscles listed above, but also creates unparalleled shoulder stability and postural control. Shoulder health is a primary concern in swimming and being able to stabilize heavy weight overhead will contribute to this. This overhead load also promotes a strong core and postural muscles that will be helpful on the bike and run.

Cleans

Muscle Groups Worked: Legs, Upper Back, Core
​Number of Reps: 2-6 reps
​Importance: The clean is the most important power exercise out there for triathletes. Developing muscular strength is important, but don't neglect your muscular power and fast twitch muscle fibers. In addition to working the whole body and create a large hormonal response, the clean also promotes powerful hip flexors that your body will thank you for on the bike and run.

Box Jumps

 Muscle Groups Worked: Legs
​Number of Reps: 2-6 reps
​Importance: The Box Jump works our lower body power and the fast twitch muscle fibers that are often forgotten about during our endurance workouts. Good box jump technique also promotes proper running mechanics by learning how to jump off of and make contact with the ground, correctly. 
0 Comments



Leave a Reply.

    Author

    Sean Spire is the Owner and Head Coach of Aspire. Athletically, he enjoys lifting heavy shit, running in the middle of the day, and tough MetCons. Personally, he likes spending time with his amazing wife, Erika, and dog, Reef.

    Archives

    January 2021
    September 2020
    April 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    October 2017
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015

    Categories

    All
    CrossFit
    Goal Setting
    HIIT
    Mindset
    Nutrition
    Training
    Triathlon

    RSS Feed

Aspire Sports Lab is one-on-one strength and conditioning and group fitness facility in Oakland Park, Florida. We offer personal training, athletic training, sports performance, Crossfit, bootcamp, group training and online personal training services that coaches athletes through individualized training plans. We are an affiliate of CrossFit, Inc and located in Oakland Park, FL. Each training program is customized for each individual based on their race and sport of choice. We also offer customized online athletic programming as well as corporate wellness events, corporate wellness initiatives, and employee events. We work with runners, triathletes, obstacle course racers, cyclists, military persons, golfers, mom, ironman triathletes, marathon runners, and more! We are located within minutes of Fort Lauderdale, Fort Lauderdale Beach, Pompano Beach, and Ft. Lauderdale.
Copyright © 2015
  • Programs
    • At Home
      • Individualized Coaching
    • Complimentary Intro Session
    • Personal Training
    • CrossFit
    • Corporate Wellness
    • Nutrition
  • Our Story
    • Coaches
  • Schedule/Pricing
  • Testimonials
  • Resources
    • Goal Setting
    • House Rules
    • The Aspire List
    • Aspire Approved
    • Research
  • Blog
  • Store
  • Contact
    • Survey
    • Employment
    • Cancellations
Live Chat Support ×

Connecting

You: ::content::
::agent_name:: ::content::
::content::
::content::