Saturday, 7 July 2012

Triathlon strength training routine

A friend of mine (a nationally ranked triathlete in his age group) asked me to come up with a strength and conditioning routine which he could do, twice a week, after a run or bike ride. The goal was to see if he could make any improvements by developing his core strength, and targeting key discipline-specific muscles. He wanted these sessions to be approx. 30 mins in length, and requested a routine that would not interfere with the rest of his training and/or leave him unable to workout the next day.

We came up with the following progressive programme, which I thought I would share it here:

Dynamic stretches:
10x arm raises
10x arm circles
10x trunk rotations
10x shoulder dislocations

Months 1&2:

For each workout, rest 20s between each exercise and 60s between sets

Workout 1
3x 6-12 chin ups
3x 8-12 dumbbell squats
3x 6-12 dips chair straight leg raises
3x 8-12 seated cable rows
3x 60s plank
3x 45s side plank

Workout 2
3x 10-20 diamond push ups
3x 8-12 dumbbell Bulgarian split squats
3x 6-12 hanging straight leg raises
3x 8-12 dumbbell deadlifts
3x 60s plank
3x 45s side plank

Months 3&4:

For each workout, rest 20s between each exercise and 60s between sets

Workout 1
3x 6-12 close grip pull ups
3x 8-12 dumbbell squats
3x 90s plank
3x 60s side plank
3x 8-12 one arm dumbbell rows
3x 6-12 dips chair V-raises

Workout 2
3x 8-12 stability ball decline diamond push ups
3x 8-12 dumbbell deadlifts
3x 60s arm and leg lift plank (30s each side)
3x 60s side plank
3x 8-12 dumbbell Bulgarian split squats
3x 6-12 hanging windshield wipers


Finish with static stretches (hold for 20+ secs):
Triceps
Shoulders
Chest
Quads
Hamstrings
Calves

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