Best Strength Training Exercises For Triathletes

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.