There is an importance to building strength that can never be understated. Strength training is often associated with bodybuilding, but most people are not aware that strength training applies to just about every athletic endeavor. When the discussion of strength training for triathletes arises, it seems to be a fleeting one since the common perception is that the endurance athlete simply engages in endurance exercises.
This post will serve to clear the air in a sense when it comes to strength training for triathletes. The topics will cover triathlon weight lifting exercises and program guides.
Giving Due Attention to Strength Training for Triathletes
The first topic that needs some coverage is the lack of due care when considering the necessary strength for triathletes. When the word strength is mentioned, it is referring to actual strength gained through weight lifting routines.
More often than not, triathletes engage in so much endurance training that they feel it’s enough to build strength to sustain their level of activity. This is not always a possibility or even ideal. Take the off season for example. Simply dropping in endurance volume will lead to a major loss in output level, and it will carry over to the next season for sure. Strength training will certainly serve as a counter balance.
Second, most athletes will have some sort of imbalance. This will need to be mitigated to avoid injury. The best way to account for this is through a strength training regime. The implementation of proper strength program for triathletes will address any imbalances and ensure core strength is achieved to give way for the best performance possible.
Function also comes in to play with strength training. Maintaining full range of motion becomes a challenge as tendons and joints take a toll during training blocks. Incorporating weight and strength training also remediates these issues. Furthermore, a well-balanced routine can promote efficient recovery.
Designing a Strength Program Geared for Triathletes
There are a few general guidelines that the typical triathlete should follow. Now let’s discuss some details of a strength program for triathlete.
Finding the Right Focus
The first recommendation that can be made for a strength program is to divide the strength routines based on the specific section of the triathlon. The three activities are swimming, running, and cycling; therefore, a triathlete’s strength program should have elements to cover all three.
In most cases, swimming will need training for back, shoulders, and abs or core. Strength training for biking will require adequate leg strength building which will include the major muscles such as quads, glutes, and hamstrings. Hips and calves will need coverage for running.
Season Out the Strength Routines
A common practice for most, if not all, triathletes is to have an on season and off season. Timing will be an essential element based on the triathlete current season.
The off season will need “heavy” building. That is, the strength workout for triathletes should have a mild build focus. A pre-season should incorporate more plyometric strength training. The regular season will be met with a decrease in volume that will be offset by the volume of endurance training.
Triathlete’s Timing, Ratio, and Volume
As mentioned above, the volume will be adjusted based on season. The season will dictate if the training sessions will be three times a week or only twice a week. Also, the overall time per session should be factored. Off season will allow for more time, while the regular season will need to be scaled down to the minimum allowable time.
The ratio for strength building should focus on functionality. The weight level a triathlete will incorporate will rarely exceed their own body weight. The general effect will focus on stimulation to build efficient muscle performance, and it’s usually achieved by higher rep routines.
Volume will depend on each triathlete. Generally speaking, the routines should aim for 30 to 40 minutes of training, but the regular training elements will dictate total time allowable. Two or three times a week will do. As the endurance training increases, there may be a week where it’s one session or none at all.
General Outlines of Strength Exercises for Triathletes
As a general outline, some strength exercises for triathletes will be covered below. One summary sample per season will be covered. This should be used to gain some perspective on what a strength training exercises for triathletes should be incorporated. The examples do not cover a full training program, but serve as a guide on what one will typically cover.
Off Season Strength Routine Example
This season should focus on muscle stimulation for some mild growth. Here are two examples of some combo lifts.
- Combo 1: Squats followed by pullups. Three sets of 8 to 10. Squat weight should be moderate.
- Combo 2: Bench press followed by single leg step ups. 12 reps per leg and 10 reps on bench, also at a moderate weight.
Pre-Season Strength Routine Example
The pre-season should be center on establishing a good base of power for the three segments of a triathlon. Here’s a combo example that covers all three.
- (Super) Combo: Done in succession with rest between sets.
- Deadlifts, three sets of 8. Use light weight and focus on “explosive” ending.
- Box jumps. Three sets of 10. Use due care when landing.
- Overhead Press. Three sets of 10. Aim for a proper burn to endure.
- Bent-over rows. Three sets of 12. Concentrate on the pull action that will translate to swimming.
Regular Season Strength Routine Example
The regular season will be met with a cut in the amount of strength training that will be needed. As long as the other two seasons are adequately trained, the regular season training can be safely decreased. Here’s short example.
- Combo 1: Goblet squats followed by pushups. Two set of 10. Only light goblets. Concentrate on range of motion.
- Combo 2: Inverted rows followed by dumbbell lunges. Two sets of 12. Keep it light.
Final Thoughts on Triathlete Strength
Every triathlete should always remember that maintaining strength is equally important as endurance. Strength training for triathletes should not be a seen as daunting necessity. Rather, it should be seen as a shift in the overall program to insure optimal performance in all three segments.
It may be an amateur triathlete new to the sport or a seasoned athlete competing on well-known circuits, and either case does not change the need for solid strength training. Also, if needed, there’s always the option to hire a coach to ensure the best training possible.
Disclaimer: This narrative is for informational purposes only and does not constitute medical or fitness advice. Please consult with a professional before beginning any training program.