Things You'll Need:
- Health Club Memberships
- Exercise Equipments
- Exercise Mats
- Exercise Towels
- Exercise Weights
- Free Weights Set
- Weight Belts
- Weight Benches
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Step 1
Allow at least 30 minutes once or twice per week for strength training.
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Step 2
Do strength training after an aerobic activity.
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Step 3
Use any type of weights; the style or system is not important.
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Step 4
Make sure to work all major muscle groups of the entire body, including the back and abdominals.
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Step 5
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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Step 6
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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Step 7
Cut the workout in half for the last third of training, and only do one workout per week.
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Step 8
Consider incorporating plyometrics into the last phase of strength training, such as using medicine balls and participating in jump training.
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Step 9
Taper (cut back) by stopping strength training one to three weeks before the triathlon.
