STRENGTH
Incorporating strength sessions into your triathlon training can provide numerous benefits that enhance your overall performance.
1. Improved Power and Speed: Strength training helps develop muscle power, which translates to faster swim, bike, and run times. Increased strength can lead to improved acceleration and speed during races.
2. Enhanced Endurance: Building muscle strength can improve your muscular endurance. Stronger muscles can sustain efforts for longer periods, allowing you to maintain your pace throughout the triathlon.
3. Injury Prevention: Strengthening muscles, tendons, and ligaments can reduce the risk of injuries commonly associated with triathlon training. A balanced strength program can address muscle imbalances and provide better joint stability.
4. Better Body Mechanics: Strength training promotes better posture and body mechanics, which can enhance your efficiency in all three disciplines. This leads to a more economical use of energy during races.
5. Increased Metabolism: Muscle tissue burns more calories at rest compared to fat tissue. By increasing your muscle mass through strength training, you can boost your metabolism, aiding in weight management and overall energy levels.
6. Mental Toughness: Strength sessions can help build mental resilience. Pushing through challenging strength workouts can improve your mental toughness, which is crucial during the demanding phases of a triathlon.
7. Recovery Enhancement: Strength training can aid in recovery by promoting blood flow to muscles and reducing soreness. This is particularly beneficial during intense training periods, allowing you to bounce back more quickly.
Incorporating strength training into your triathlon training plan can yield significant benefits, helping you perform at your best on race day.
STRENGTH TEST
WORDS FROM COACH
DO THE RECORDED LIVESTREAM TEST
HOW IT WORKS
- 4 x 1:00 sets to set a baseline for your fitness
- Do the test rested and ready
- Be injury free
- Have clearance from your doctor
- Wear proper cycling gear & shoes
- We will complete the test every 6-8 weeks to measure fitness gains and reset.
Walk, jog or spin light before you starts. You will record your reps of each 1:00 interval.
WARM UP - 15:00
- :30 walk out's
- :30 windmill
- :30 jumping jacks
- :30 lifts lifts
- :30 squats
Take 2:00 rest and do set 4x's thru
TEST - 10:00 (Set your TSP)
Record total of intervals in 1:00 for each exercise
1:00 Squats
2:00 Recovery
1:00 Push Ups
2:00 Recovery
1:00 Leg Lifts
2:00 Recovery
1:00 Tricep Dips
COOL DOWN - 5:00
Finish with a little stretching.
SET YOUR TSP
WE KEEP IN SIMPLE
Throughout the 12-week program, we will focus on a variety of straightforward home strength exercises. Our primary goal is to maintain your consistency while ensuring that the workouts remain manageable. As we progress, we will gradually introduce simple props, such as step-up platforms and resistance bands, to enhance your training experience.
Chest
Back
Core
Sholders
Biceps
Stretch
Triceps
Legs
Other
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