The volume of swimming, biking and running that triathlon requires leaves little time for the gym, so triathletes should approach strength training conservatively. This approach will allow you to continue to train hard without feeling too beat up from the weight training.
These exercises focus on your posterior chain (back, glutes, and hamstring) and will help counteract the typical muscle imbalances commonly found in triathletes. Forty-five minutes in the gym twice a week is all that you need. If you have some big races coming up, continue to strength train, just reduce the intensity of the workouts.
Single-Leg Deadlifts
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1. Hold a kettle bell or a pair of dumbbells in front of your legs
2. Pull your shoulders back and down to keep your back in a proper position during the exercise
3. Lower the kettle bell toward the floor by bending at the hips while keeping your arms straight
4. Raise your left leg back behind you, keep your right knee slightly bent and lower the bell toward the floor
5. Keep your eyes focused on the horizon throughout the movement
3 to 4 sets, 4 to 6 reps on each leg
Inverted Rows
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1. Grab the bar and lean your body back, keeping your body rigid
2. Pull your body up toward the bar
3. Return to the starting position and repeat
3 to 5 sets, 4 to 6 reps
Shoulder Press
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1. Use a barbell or a pair of dumbbells
2. Tighten up your core, press the bar upward in a vertical line until your elbows lock out
3. Return to the starting position and repeat
3 to 5 sets, 4 to 6 reps
Split Squats
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1. Start by standing in front of a bench or box with dumbbells in hand
2. Place your left foot onto the bench, bend your front knee to 90 degrees
3. Drive yourself back up to the starting position
4. Keep your eyes focused on the horizon
3 to 5 sets, 4 to 6 reps on each leg
Stability Ball Hamstring Curls
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1. Lie on your back and place your heels on top of the stability ball
2. Keep your arms flat on the floor next to your body as you raise your hips
3. Tighten your core and pull your heels toward your butt
4. Your knees should now be bent at 90 degrees
5. Slowly return back to the starting position
3 to 5 sets, 4 to 10 reps
Stability Ball Knee Dive
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1. Enter a push-up position with your hands on the ball, and keep your core tight
2. Drive your knee toward the ball, then return to the starting position and switch legs
Do this exercise at a slow tempo: 3 to 5 sets, 10 to 30 seconds
Stability Ball Rollout
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1. Start by placing your forearms on the stability ball
2. Tighten your core, roll the ball forward away from your body
3. Pause and return back into the starting position
3 to 5 sets, 4 to 12 reps
Note: If you feel this exercise in your lower back, you are overextending yourself: Shorten up the distance you move the ball
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