Functional Strength for Triathletes

Average Weekly Training Hours 00:40
Training Load By Week
Average Weekly Training Hours 00:40
Training Load By Week

FUNCTIONAL STRENGTH TRAINING
The principle of specificity states that triathletes must dedicate substantial training time to swimming, cycling, and running. Yet spending all your training time in these pursuits is a recipe for overuse injuries. This is where supplemental strength training becomes an indispensable tool in the triathlete’s repertoire.

Functional strength work can help triathletes of all levels overcome muscular imbalances en route to becoming stronger, more efficient, and less injury-prone. Functional work is as much about making your muscles “smarter” as it is making them stronger. The aim is to train your muscles to work together in a manner that supports the sport-specific activities in which you are engaged.

OVERVIEW OF THE PLAN
This plan is designed to take you through a progression of functional exercises that you can use to supplement your endurance training in as little as 10 minutes a day over three to five days per week.

The plan includes detailed descriptions of exercises you can do at home, complete with links to video demonstrations.

In implementing the plan, think quality. Always do each exercise with proper form. If your form breaks down, end the set. Add time to your sets only when you are able to do so with proper form. Progression will occur with consistent, quality practice. Be patient.

Train smart!

www.alpfitness.com

Sample Day 1
0:10:00
Strength: Functional (10 min workout 1)

Take 10 minutes out of the day when you have a break to do these exercises (see "Exercises & Intervals") tab.

Perform the exercises in a circuit, moving from one to the next:

1. Squat (Hip Hinge) - 30-60 sec
2. Front Plank - 30-60 sec
3. Donkey Kicks - 30 sec left leg; 30 sec right leg
4. Side Plank - 30 sec left; 30 sec right
5. Hip Abductions (Lying) - 30 sec left leg; 30 sec right leg

Complete the circuit 2 times for a 10 minute workout. You can increase the number of times through the circuit (or the time spent on each exercise) to lengthen the workout.

This is about making your muscles "smarter" (as well as stronger). What are "smarter" muscles? Read http://www.alpfitness.com/make-your-muscles-smarter/

Sample Day 2
0:10:00
Strength: Functional (10 min workout 2)

Take 10 minutes out of the day when you have a break to do these exercises (see "Exercises & Intervals") tab.

Perform the exercises in a circuit, moving from one to the next:

1. Good Mornings - 20 sec (or 8-15 reps)
2. Standing Leg Abduction - 20 sec each leg (or 8-15 reps)
3. Front Plank - 30-60 sec
4. Donkey Kicks - 20 sec each leg (or 8-15 reps)
5. Glute Bridge - 20 sec (or 8-15 reps)

Complete the circuit 3-4 times for a 10 minute workout. You can increase the number of times through the circuit (or the time spent on each exercise) to lengthen the workout.

This is about making your muscles "smarter" (as well as stronger). What are "smarter" muscles? Read http://www.alpfitness.com/make-your-muscles-smarter/

Sample Day 4
0:10:00
Strength: Functional (10 min workout 1)

Take 10 minutes out of the day when you have a break to do these exercises (see "Exercises & Intervals") tab.

Perform the exercises in a circuit, moving from one to the next:

1. Squat (Hip Hinge) - 30-60 sec
2. Front Plank - 30-60 sec
3. Donkey Kicks - 30 sec left leg; 30 sec right leg
4. Side Plank - 30 sec left; 30 sec right
5. Hip Abductions (Lying) - 30 sec left leg; 30 sec right leg

Complete the circuit 2 times for a 10 minute workout. You can increase the number of times through the circuit (or the time spent on each exercise) to lengthen the workout.

This is about making your muscles "smarter" (as well as stronger). What are "smarter" muscles? Read http://www.alpfitness.com/make-your-muscles-smarter/

Sample Day 5
0:10:00
Strength: Functional (10 min workout 2)

Take 10 minutes out of the day when you have a break to do these exercises (see "Exercises & Intervals") tab.

Perform the exercises in a circuit, moving from one to the next:

1. Good Mornings - 20 sec (or 8-15 reps)
2. Standing Leg Abduction - 20 sec each leg (or 8-15 reps)
3. Front Plank - 30-60 sec
4. Donkey Kicks - 20 sec each leg (or 8-15 reps)
5. Glute Bridge - 20 sec (or 8-15 reps)

Complete the circuit 3-4 times for a 10 minute workout. You can increase the number of times through the circuit (or the time spent on each exercise) to lengthen the workout.

This is about making your muscles "smarter" (as well as stronger). What are "smarter" muscles? Read http://www.alpfitness.com/make-your-muscles-smarter/

Sample Day 8
0:10:00
Strength: Functional (10 min workout 1)

Take 10 minutes out of the day when you have a break to do these exercises (see "Exercises & Intervals") tab.

Perform the exercises in a circuit, moving from one to the next:

1. Squat (Hip Hinge) - 30-60 sec
2. Front Plank - 30-60 sec
3. Donkey Kicks - 30 sec left leg; 30 sec right leg
4. Side Plank - 30 sec left; 30 sec right
5. Hip Abductions (Lying) - 30 sec left leg; 30 sec right leg

Complete the circuit 2 times for a 10 minute workout. You can increase the number of times through the circuit (or the time spent on each exercise) to lengthen the workout.

This is about making your muscles "smarter" (as well as stronger). What are "smarter" muscles? Read http://www.alpfitness.com/make-your-muscles-smarter/

Sample Day 9
0:10:00
Strength: Functional (10 min workout 2)

Take 10 minutes out of the day when you have a break to do these exercises (see "Exercises & Intervals") tab.

Perform the exercises in a circuit, moving from one to the next:

1. Good Mornings - 20 sec (or 8-15 reps)
2. Standing Leg Abduction - 20 sec each leg (or 8-15 reps)
3. Front Plank - 30-60 sec
4. Donkey Kicks - 20 sec each leg (or 8-15 reps)
5. Glute Bridge - 20 sec (or 8-15 reps)

Complete the circuit 3-4 times for a 10 minute workout. You can increase the number of times through the circuit (or the time spent on each exercise) to lengthen the workout.

This is about making your muscles "smarter" (as well as stronger). What are "smarter" muscles? Read http://www.alpfitness.com/make-your-muscles-smarter/

Sample Day 11
0:10:00
Strength: Functional (10 min workout 1)

Take 10 minutes out of the day when you have a break to do these exercises (see "Exercises & Intervals") tab.

Perform the exercises in a circuit, moving from one to the next:

1. Squat (Hip Hinge) - 30-60 sec
2. Front Plank - 30-60 sec
3. Donkey Kicks - 30 sec left leg; 30 sec right leg
4. Side Plank - 30 sec left; 30 sec right
5. Hip Abductions (Lying) - 30 sec left leg; 30 sec right leg

Complete the circuit 2 times for a 10 minute workout. You can increase the number of times through the circuit (or the time spent on each exercise) to lengthen the workout.

This is about making your muscles "smarter" (as well as stronger). What are "smarter" muscles? Read http://www.alpfitness.com/make-your-muscles-smarter/

Adam Hodges
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Alp Fitness

With credentials from USA Triathlon and the American College of Sports Medicine, All-American triathlete and XTERRA SoCal Trail Series champion, Adam Hodges, PhD, provides training plans and educational resources to help you achieve success in triathlons, running and life. His coaching vision is based on the belief that the ultimate reward of training is the continual process of self-discovery and personal growth that arises out of athletic challenges. Learn more at alpfitness.com.