Weight Training for Triathletes


With three demanding sports to train for, a Triathlete can almost be excused for not spending much time in the gym...almost. In actuality a Triathlete can gain real benefits from weight training and other gym work. With the correct training plan, strength gains can be transferred to the swim, bike and run to improve split times. One of the best times to include some serious strength training for a Triathlete is in the off season or in the base stage of their training schedule. For example, doing heavy leg weights may not help with running or cycling while you are in the middle of a weights routine, but one or two weeks after completing it you will notice major improvements in muscular endurance and strength. The hills will be easier and more importantly, they will be overcome much faster.

Likewise swimming can benefit from specific weight training although it is important that your training plan doesn't not cause you to bulk up. Shoulder, back and arm strengthening exercises can improve muscular endurance for pulling through the water. Not to mention a greatly reduced risk of any shoulder or rotator cuff injuries which can occur in athletes who complete many kilometres in the water each week. But the most benefit, especially for the beginner or intermediate level triathlete can be gained from core strength exercises. A well conditioned and strong core muscle group can improve performance and efficiency in all three sports. As it is your core muscles that keep you in the correct position whilst riding and transfer power from your arms and legs while swimming and also keep you in an upright and steady position while running, they are critical to performance and often over looked. Core muscles are basically abs, not just the ones you see on fitness models but the ones behind those and the ones behind those. These muscles completely surround your lower abdomen and are part of your lower back too.

This training plan is designed in two parts. The first is an off season/base training period plan and the second is one to be adopted as you lay your base in the early build period. It is recommended that you maintain regular core workouts throughout the season, only stopping during a taper before an event. We have done our best to describe the various exercises but if you are unsure please ask a fitness professional at your local gym for assistance as most of the exercises are common and they should have no problems in explaining them to you.

Offseason and Base Training

Upperbody Sets and Reps
Chins 3 sets, to failure on last set
Shoulder Press 3 sets of 12
Biceps Curls 3 sets of 10, to failure on last set
Tricep kick backs 3 sets of 10, to failure on last set
Seated cable row 3 sets of 10, to failure on last set
Bench Press 3 sets of 10, to failure on last set
Standing lateral raises 3 sets of 10, to failure on last set
As this is the off season workout we can push for some muscle strength and mass increases by pushing to failure on your third and final set on each of the compound pushing, pulling exercises. You should choose a heavy weight that should have you naturally failing at the late stage of the third set. You may find you are failing a little earlier when you go up in weight but should be back to normal sets after one or two workouts at the new increased weight. As with all weight exercises its important to warmup each muscle group before you begin your heavy sets.

Core Sets and Reps
Crunches 50
Reverse Crunches 20
Side Dips (each side) 30
Crunches 50
Reverse Crunches 20
Plank 1min
Reverse Crunches 20
Side Dips (each side) 30
Reverse Crunches 20
Plank 1min
Reverse Situps on SWB 3 sets of 12
The Core strength or Abs program will remain relatively unchanged as far as sets and reps go but it is important to change up the exercises every 6-8 weeks as your muscles adapt to the demand you place on them. Try to do your Core workout at the end of your session as you will be engaging your core strength while doing all the other exercises. That is the very reason that it's also important not to miss them.

Legs Sets and Reps
Hamstring curls 3 sets
Calve lifts 4 sets of 14
Lunges 3 sets of 14
Single Leg Press 4 sets of 14
Leg extensions 3 sets of 14
Leg curls on SWB 4 sets of 14
A triathlete's legs get a serious pounding in a race season, so any extra muscle density and strength you can build in the off season will be a big advantage. As with the upper body we have a diverse range of exercises - you will notice both the set and rep counts are higher for legs, Legs have evolved for endless repetitions so it takes longer to engage all the muscle fibers. You may find your run times stagnate while doing a leg program as intense as this one. Times may even drop, but hold on till you complete the program and soon after finishing you will see improvements in strength and endurance. The more moderate leg's routine in the Race Season plan will maintain these gains but not leave your legs as tired and spent.


Race Season and Build Training

Upperbody Sets and Reps
Dips 3 sets
Shoulder Press 3 sets of 10
Biceps Curls 3 sets of 10
Tricep kick backs 3 sets of 10
Bench Press 3 sets of 10
You are about to end your base/build stage and are cranking up your Swimming, Riding and Running sessions so tiring yourself out in the gym is not what you need. So the reps are lower, sets are easier and the number of exercises have reduced. This upper body program will help you hold on to the gains made with the heavier work you did in the off season.

Legs Sets and Reps
Lunges 2 sets of 12
Single Leg Press 2 sets of 12
Leg extensions 3 sets of 14
Leg curls on SWB 3 sets of 12
Calf lifts 3 sets of 12
Overall time spent on core muscle groups should be relatively unchanged but there are some fresh exercises in this plan. As you are using your core muscles in all sports you will find your strong core muscle groups invaluable in keeping you strong all over and injury free. So it's important to maintain the gains from your off season work. You will probably want to taper even your Core workouts down to nothing before an event.


Core Sets and Reps
Crunches 40
Reverse Crunches 20
Side Dips (each side) 30
Ankle Taps 50
Leg Cycles 45 seconds
Superman 1min
Reverse Crunches 20
Full sit-ups 20
Reverse Crunches 20
Crunches 40
Reverse sit-ups on SWB 3 sets of 12
You are probably cycling and running more than you have ever done in your life and getting into the gym to hit the legs with heavy weights and high volume training is not going to help much. So this plan is greatly reduced in all aspects but should be enough you maintain your gains from the off season plan. Be sure and cut the legs training out earlier then the Arms or Core training as your legs will need extra recovery time due to the constant work they are doing while training in the three other disciplines of your sport.







Exercise Descriptions

Core/Abs exercise descriptions
Plank On the floor with your elbows supporting your upper body and up on your toes hold the position
Ankle taps In the normal crunch position bend from side to side reaching to tap your ankle on each side, make sure you're bending in the middle and not reaching with your arm
Side dips Supported on your side with one elbow and on the side of your feet dip at your hip toward the ground then up as high as you can, repeat.
Leg cycles Lying on your back on the floor lift your legs and make slow cycling motions.
Leg raises Lying on your back on the floor lift your legs together up and down slowly. Place your hands under your lower back if needed.
Superman Lying on your stomach on the floor raise both your hands and you feet so you are balanced on your abdominals. Hold this position steady for as long as you can.
Reverse crunches Lying on your back on the floor cross your legs and have them bent at the knees in a right angle. Move them up towards you chest while keeping the right angle. Make sure you are using your lower abs to control the movement.
Reverse sit-ups on SWB With your pelvis resting on a large Exercise ball and your feet wedged up against the bottom of a wall, lower your upper body down over the front of the ball and then back up as far as you can. Touch each shoulder with the opposite hand and point your elbows out in front of you to increase the difficulty.


Arms and shoulder exercise descriptions
Dumbbell Curls (alternating, standing) Stand upright with a dumbbell in each hand, curl one dumbbell forward and up while locking your elbow at your hip. Bring it back down in a controlled manner. Alternate with each hand.
Concentration Curls In either a seated or standing position rest your free arm on your knee or bench, curl the dumbbell up keeping your upper arm and elbow still. Pause slightly at the top then slowly lower the dumbbell.
Triceps kick-backs Standing leaning forward and leaning on a bench with one hand, take a dumbbell in the other hand. While locking your elbow and upper arm along your side move push the dumbbell back until your arm is horizontal. Lower slowly and repeat
Standing lateral raises Leaning slightly forward and with a dumbbell in each hand lift them up on each side to shoulder height, slowly lower and repeat.
Dips Hold yourself on the parallel dip bars and lower your self. Push back up and repeat
Shoulder press Grab a dumbbell in each hand and hold them at shoulder height with palms facing to the front. Press the weight up until elbows lock then slowly lower back down.
Bench press Lying flat on a bench with your feet on the ground on either side, lift the barbell off the rack and slowly lower to chest at nipple level. Press back up and repeat.
Chins With either a wide or close grip on the chin bar lift yourself until your head is above the bar then lower slowly and repeat


Legs exercise descriptions
Single Leg Press Most gyms will have a leg press machine, press with one leg at a time.
Calf Raises (together) A leg press machine can be used for this exercise. Place your feet on the bottom edge of the plate and slowly lift with your calves, lower and repeat
Swiss Ball Hamstring Curls (single leg) With a Swiss or large Exercise ball while lying on the floor place one ankle on top, lift your body till it is straight and curl your extended leg back towards you till your foot is flat on top of the ball. Slowly extend and repeat.
Machine Squat Placing your shoulders under the bar with your feet at shoulder width, lift the bar off the rack and slowly squat down. Straighten legs and repeat. Good form is important to avoid injury and never lift to failure in this exercise
Leg extension Sitting on the leg extension machine, place the front of your ankle under the padded bar in the lowered position. Slowly extend your leg until the knee is locked, lower again.
Hamstring Curls Lying on the leg curl machine, place the back of your ankle under the padded bar in the lowered position. Slowly contract your leg as far as you can and slowly lower.
Lunges In a standing position take a large step forwards. Keeping your forward knee at a 90 degree right angle lower the knee to almost touch the ground. Then raise up again and change legs



By Chris Allen


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