Strength training for triathletes doesn’t have to require a lot of equipment or take up a lot of time. In fact, we’re big proponents of keeping things simple and that’s why our strength training programs for triathletes focus primarily on body weight exercises with high repititions and minimal weight.
We’re not here as triathletes to win a power-lifting competition or try to look good while wearing a leather weight lifting belt. In fact, the only belts we have are race belts and Fuel Belts to carry our hydration and carbs with us on triathlon training rides or races.
Here’s a brief example of some of the body weight dynamic warm-up exercises that you can do – each with a link to a YouTube video to help demonstrate each exercise.
Dynamic Warm-Up Exercises for Triathletes
Squat Jumps for triathletes
- Stand with feet at shoulder width
- Squat down keeping weight back on heels
- Use arms to help propel off the ground
- Only jump about 50% of maximum height
- Upon landing, immediately begin next rep
- Try for a total of 20 reps for your warmup
Here’s the Jump Squat video on YouTube
Up-Downs
- Stand with feet at shoulder width
- Squat down placing one hand on ground behind your body
- Sit down on ground
- Lay down flat on the ground
- Sit up and then bend knees to place feet on ground
- Use one arm to come back to squat position
- Press through heels to return to full standing position
- Number of reps: 4 to 6
Plank Rotations
- Start in push up position with shoulders over hands
- Rotate torso 90 degrees
- Turn on to outside of one foot and inside of opposite foot
- Lift one arm off ground and come into “T” position
- Replace hand on ground and return to push up position
- Repeat to opposite side
Stationary Hurdle Step-Overs
- Start standing with feet at shoulder width
- Lift right knee up in front of body as high as comfortably possible
- Lift and rotate lifted leg towards side mimicking stepping over a hurdle
- Bring leg back down to ground on side
- Repeat with opposite leg
Bootstrappers
- Start in push up position
- Walk feet in 3 steps so that hips are raised well above shoulder height
- Allow knees to bend to bring butt to heels
- Extend legs to come back to starting “hip up” position