Beginners Strength Training Plan for Triathletes and Runners
Author
Leszek Stelmachowski
All plans by this CoachLength
4 Weeks
Typical Week
3 Strength
Plan Specs
triathlon strength
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Summary
You will find 3 basic strength workouts here. Equipment needed: TRX, Swiss Ball.
Strength training WILL NOT make you a faster triathlete; swimming, cycling and running will do.
But strength is a PLATFORM you can build your specific training on. Think a strong fundament.
Only the fool builds his house on the sand.
The critical components of the strength.
Mobility – will allow you to be efficient; you will have a better posture while running, more aero position on the bike and streamline in water.
Foundation Strength – become as strong human as possible and then build endurance performance on the top
Stability – postural strength and fitness, will allow you to keep your form for longer, so when the fatigue kicks in (it will, especially on the long course) you will be able to perform strong.
Synchronisation and Coordination – again, more efficiency!
Power Production – increase number of fibres used, so you can generate more power, hence move faster
Injury Prevention and recovery – strong muscle recover quicker and are less prone to the injury
Stats
Sample Day 1
Beginners Bodyweight Workout For Triathletes #1
Warm Up:
Start with 7 Way Hips - Perform 7 reps of each movement. Make sure you start with your weaker side.
Inchworm 5x times
Main
Bridge - 3 rounds of 7 reps. 30-sec rest in between rounds. Make sure that the hills are always down.
Push Up - 3 rounds of 7 push-ups. If the full pushups are too hard, regress to push-ups on the knees (0:13)
Side Plank - First progression, regular plank. Hold for 30 sec on each side. 3 rounds.
Hollow Body - Regular hollow body. Hold for 30 sec. 3 rounds.
Cool Down:
Full Body Stretch - Spend up to 30 sec in each position.
Sample Day 3
TRX Workout For Triathletes and Runners
https://stelmachowski.live/2019/03/trx-workout-for-triathletes-and-runners.html
Sample Day 5
Swiss Ball Core Workout For Triathletes and Runners
https://stelmachowski.live/2019/03/swiss-ball-workout-for-triathletes-and-runners.html
Sample Day 8
Beginners Bodyweight Workout For Triathletes #1
Warm Up:
Start with 7 Way Hips - Perform 7 reps of each movement. Make sure you start with your weaker side.
Inchworm 5x times
Main
Bridge - 3 rounds of 7 reps. 30-sec rest in between rounds. Make sure that the hills are always down.
Push Up - 3 rounds of 7 push-ups. If the full pushups are too hard, regress to push-ups on the knees (0:13)
Side Plank - First progression, regular plank. Hold for 30 sec on each side. 3 rounds.
Hollow Body - Regular hollow body. Hold for 30 sec. 3 rounds.
Cool Down:
Full Body Stretch - Spend up to 30 sec in each position.
Sample Day 10
TRX Workout For Triathletes and Runners
https://stelmachowski.live/2019/03/trx-workout-for-triathletes-and-runners.html
Sample Day 12
Swiss Ball Core Workout For Triathletes and Runners
https://stelmachowski.live/2019/03/swiss-ball-workout-for-triathletes-and-runners.html
Sample Day 15
Beginners Bodyweight Workout For Triathletes #1
Warm Up:
Start with 7 Way Hips - Perform 7 reps of each movement. Make sure you start with your weaker side.
Inchworm 5x times
Main
Bridge - 3 rounds of 7 reps. 30-sec rest in between rounds. Make sure that the hills are always down.
Push Up - 3 rounds of 7 push-ups. If the full pushups are too hard, regress to push-ups on the knees (0:13)
Side Plank - First progression, regular plank. Hold for 30 sec on each side. 3 rounds.
Hollow Body - Regular hollow body. Hold for 30 sec. 3 rounds.
Cool Down:
Full Body Stretch - Spend up to 30 sec in each position.