Free 8-week strength building training plan for triathletes
It’s simple really – add strength training to your sessions to get faster! Here’s the plan that will keep you race strong.
Injury-proof your body ahead of training for your next triathlon by incorporating strength work into your schedule with this expert guide by Coach Dermott Hayes. If you need a training plan to use alongside this, you can find our database of free downloadable training plans here.
As triathletes, we’re concerned with numbers, watts, speed and making sure that we spend as much time as possible on swim, bike and run.
Which is fair enough, but there’s one final element to a triathlete’s training that will produce greater results and longevity in the sport, and that’s strength training.
Spending time building greater strength is so often overlooked in the pursuit of speed. But in this eight-week plan we’re going to help you achieve a more rounded approach to strength training, by including traditional gym- or home-based exercises alongside specific swim, bike and run strength sessions.
There’s always time in the year to build muscle, but spring is perfect as it’s before most triathletes start hitting peak distance or intensity.
- Free 8-week winter base strength training plan
- 8-week off-season strength training plan
- Free 8-week duathlon training plan
Strength training tips for triathletes
Before we get into the specific strength sets that you’ll be following over the next eight weeks, here are some general strength and conditioning tips that you should be following to make the most out of your triathlon training.
Hit the hills – Make hills your friend. Don’t avoid them through fear. Learn how to be efficient when climbing and take them on.
Adapt posture – Adapt your posture when running and biking uphill. Look where you’re going and keep your chin off your chest so you can breathe.
Prepare for pain – Get ready for the DOMS. Expect some muscle soreness if this style of training is new for you. It’s normal and will subside as you get stronger.
Take time to learn – Spend time learning the strength routine and execute exercises properly. Seek advice if necessary. Be patient if you’re new to it.
Free 8-week strength and conditioning plan
The success of this strength plan will be boosted if you have running and cycling routes around you that offer a variety of hills – some long, some short, some steep and others that have a gradual incline. It’s important to make these hills part of your wider triathlon training and learn to love them!
The strength exercises separate into body weight and weighted, and only require a set of weights to get started, so they can be done either at home or in the gym.
The exercises are split into four sets, and the routines should take no more than 20-25mins and they change every two weeks to offer variety and progression.
All of the exercises are straightforward, but, as with any strength training plan, you should seek advice on form and technique to avoid injury.
At the end of eight weeks following these 4 triathlon strength sets you’ll be more powerful and more resilient to injury, which both combine to create more speed. It’s time to get strong!
Key:
- BW = Body Weight
- WGT = Weights
Strength and conditioning set 1
| Exercise | Sets | Reps |
| Side squats BW | 3 | 8 |
| Incline press ups BW | 2 | 15 |
| Dorsal raises BW | 3 | 15 |
| Glute bridges BW | 3 | 12 |
Strength and conditioning set 2
| Exercise | Sets | Reps |
| Upright row WGT | 2 | 15 |
| Plank | 2 | 50 secs |
| Ab crunches | 6 | 12 |
Strength and conditioning set 3
| Exercise | Sets | Reps |
| Walking lunges BW | 3 | 8 each leg |
| Close grip press Ups BW | 2 | 15 |
| Side bends WGT | 3 | 15 |
Strength and conditioning set 4
| Exercise | Sets | Reps |
| Balance on 1 leg BW | 3 | 30 secs each leg |
| Tricep Dips BW | 2 | 15 |
| Plank | 2 | 60 secs |
| Ab Crunches | 5 | 15 |
- Find more strength-training exercises for triathletes here
Dermott Hayes
