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."

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

• Health Club Memberships
• Exercise Equipments
• Exercise Mats
• Exercise Towels
• Exercise Weights
• Free Weights Set
• Weight Belts
• Weight Benches

1. Allow at least 30 minutes once or twice per week for strength training.
2. Do strength training after an aerobic activity.
3. Use any type of weights; the style or system is not important.
4. Make sure to work all major muscle groups of the entire body, including the back and abdominals.
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.
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.
7. Cut the workout in half for the last third of training, and only do one workout per week.
8. Consider incorporating plyometrics into the last phase of strength training, such as using medicine balls and participating in jump training.
9. Taper (cut back) by stopping strength training one to three weeks before the triathlon.

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.