Free strength training plan for triathletes, made by six-time world champion

Many triathletes are guilty of one key mistake in their training plans. Despite spending hours swimming, cycling and running, strength and conditioning is often overlooked.

However if you want to improve technique in the three disciplines – especially in the run – then it’s essential to find time for a simple strength and conditioning training programme.

And what better plan to follow than one from expert and experienced triathlon coach, Dave Scott.

Depending on your levels of stability, flexibility and mobility, you may want to introduce yoga and Pilates into your routine as well.

Advice from the coach

In this article, we’ve turned to one of the best in the business to advise you. American athlete and coach Dave Scott was the first triathlete to win the Ironman World Champs six times (1980, 1982, 1983, 1984, 1986, and 1987).

He was the first athlete to be inducted into the Ironman Hall of Fame and since retiring from racing himself, has been a passionate coach looking after some of the best in the business – including tri icon, Chrissie Wellington.

Importance of strength and conditioning for triathletes

Dave is a big advocate of strength and conditioning workouts.

“If you look at data,” says Scott, “one of the first things that’s lost as we age in our 30s is lean muscle mass. And if you lose muscle mass, you lose the ability to be mechanically efficient.

“So if you start thinking about doing an Ironman race in your late 30s, or in your 40s, you don’t want to sacrifice your strength, stretching and injury-prevention programme.

“That is a prerequisite. So for people who are first starting, they should weave that in at least twice a week.”

Below are a quick series of strength training exercises that will get you started.

Five key areas for strength

He advises working on strength and conditioning at least twice a week, for 20-24min per session.

All of the exercises described here can be done at home, with minimal equipment making them easy to fit around a busy schedule.

Included in this plan are five key moves targeting key areas:

1. Activate your TA

This movement activates the transverse abdominis (TA), a deep core muscle that supports spinal stability and posture.

Strengthening the TA improves core control, enhances balance, and reduces risk of lower back injury.

2. Single-leg soaring sequence

This single-leg balance and control drill improves glute activation, hip stability, and coordination.

With progressive resistance and dynamic movements, it mimics running mechanics, making it great for runners and athletes building unilateral strength.

3. Bent over row with dumbbells

This upper-body pulling exercise strengthens the mid and lower traps, rhomboids, and rear shoulders.

By reinforcing proper posture and scapular control, it supports a stronger back and better upper-body alignment.

4. Glute exercise sequence

A dynamic floor routine focused on glute activation, hip mobility, and control.

These movements isolate and strengthen the glutes while promoting better pelvic alignment and injury prevention through improved hip mechanics.

5. Plank and push-up sequence

A combination of core and upper-body strengthening that challenges the TA, glutes, and scapular stability.

It builds full-body tension, enhances postural endurance, and transitions into push-ups for functional upper-body strength.

Click the link below to sign up for your free plan now, complete with all Dave’s instructions on sets/reps, technique and form:

Dave Scott is the first 6x IRONMAN World Champion and a Master Coach of IRONMAN U. As the founder of the Dave Scott Multisport Institute, he dedicates himself to making triathletes of all levels faster and more efficient.