How to Do Strength Training for Triathlons
Triathlete and television broadcaster Kim Hunter says, "Strength training is not only for strength, but for injury prevention."
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Things You'll Need
- Health Club Memberships
- Exercise Equipments
- Exercise Mats
- Exercise Towels
- Exercise Weights
- Free Weights Set
- Weight Belts
- Weight Benches
Instructions
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Allow at least 30 minutes once or twice per week for strength training.
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Do strength training after an aerobic activity.
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Use any type of weights; the style or system is not important.
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Make sure to work all major muscle groups of the entire body, including the back and abdominals.
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Begin the first third of your training by focusing on strength training using heavy weights with few repetitions. As a guideline, do two to three sets of 8 to 12 repetitions per muscle group.
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Increase the repetitions to 20 to 25 for the second third of your training. Keep the weights the same if possible, or decrease the weight as necessary.
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Cut the workout in half for the last third of training, and only do one workout per week.
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Consider incorporating plyometrics into the last phase of strength training, such as using medicine balls and participating in jump training.
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Taper (cut back) by stopping strength training one to three weeks before the triathlon.
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Tips & Warnings
Using proper form in strength training is critical.
Focus on correct breathing, remembering to exhale with each effort.
Stretch thoroughly after doing strength training.
Consider using a trainer or other professional to teach you proper form, and to construct a personalized program.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
