Strength Training Programs For A Triathlon

The three athletic disciplines that comprise a triathlon make it unique among sports. To compete effectively, an athlete should strive for muscular balance throughout the body. Beginner Triathlete, in an article on its website, states strength training will make an athlete stronger, preventing injury and increasing muscle mass. An increase in muscle will make for an efficient metabolism, helping shed calories in the process. Triathletes generally strength train during their off-season, as training time during racing season is at a premium.

Sport Specific Training

Hitting the gym and throwing around weights will not do for a triathlete. According to Tri Fuel, a website dedicated to all things triathlon, "functional strength training" re-creates those movements used swimming, cycling and running. It therefore targets those specific muscles. Functional strength training has the added benefits of increasing athletic performance, reducing injury, and bringing equilibrium to the front and rear muscle groups. Out of the gym as well, there are pieces of gear to help build sport specific strength. The large hand paddles used by swimmers is a perfect example, strengthening the arms and shoulders.

Core Strength

The bodies' core is what stabilizes an athlete while swimming, cycling, and running, according to Triathlete's website. The core keeps the upper and lower body working together, in harmony. Real Simple magazine's website lists four quality-balancing exercises: toe raise, ball sit, ballet balance and single leg bend that are easier than the crunch, yet equally effective. Do not give up on sit-ups, crunches, side bends and any other old school exercise to be ripped in the middle.

Upper-Body Strength

Triathlons mostly begin with the swim leg, in open water. This means triathletes need enough upper-body strength to power through what nature throws at them: waves, currents, wind, undertows and other competitors to name a few. Jason Lezak, a swimmer on the U.S. Olympic team suggests the incline chest press, lat pull down and seated row for the back, standing overhead barbell triceps extensions, seated dumbbell curl for biceps, and for the shoulders, the overhead standing front barbell raise. The frequency depends on your schedule; however, three times a week is suggested.

Lower Body Strength

Athletes use a moderate kick throughout the swim leg of the race until the last several hundred yards. With the bike and run following the swim, it is obvious why leg strength is so important. Colorado Runner suggest a lower-body workout consisting of the lunge with dumbbells, barbell squats, hamstring curls on a Swiss ball, and hip reflexions on a Swiss ball as a sample workout for the lower body.

Conclusion

Strength training is important for injury prevention, muscle balance and an efficient metabolism. Although athletes can strength training throughout the year, most choose to use the off-season (November to January) for strength training, preparing them for the rigors of the racing season to come. Be careful of your back and knees, susceptible to injury if you are not careful. Keep the weight manageable, and use strict form throughout the exercises full range of motion.