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."

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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Instructions

    • 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.