TRIATHLON STRENGTH TRAINING PROGRAM

Developed by TRI3 Sports LLC

Level One: Stability and Flexibility

Triathlon is a very demanding sport for even the most accomplished sportsperson. Triathletes are some of the best compensators in our industry, often using incorrect movement patterns which cause inefficiency in movement or worse, injury. Due to the combination of three disciplines, triathlon makes huge neuromuscular demands. The following program is designed to improve the stabilizing mechanisms of the body, make repetitive movement patterns more efficient, and prepare it for the rigors of strength building.

Warm Up: The four components of gravity, ground force, momentum and external force are present in all movements of triathlon, so it makes sense to use them to help us warm up for the session.

• 5 minutes on treadmill @ very easy pace and 1% incline. The purpose is only to warm the muscles up for activity, not to generate any aerobic benefit.

• 2 minutes walking backwards on the treadmill at a pace that you can manage.

• 1 minute side shuffling on treadmill, turned to the left, again at a very easy and manageable pace.

• 1 minute side shuffling on treadmill, turned to the left, again at a very easy and manageable pace.

• Stop treadmill and complete the lung complex pictured below for one minute. Focus on correct form and good feel rather than number of repetitions completed. Keep the chest lifted over the top of the hips and look straight ahead with neck in neutral position.

• AT THIS STAGE DON’T GO TOO DEEP OR TOO FAR - LET THE BODY TELL YOU WHERE IT IS COMFORTABLE!

Forward Lunge Backward Lunge Right Side Lunge

Left Side Lunge Transverse Left Lunge Transverse Right Lunge

TRIATHLON STRENGTH TRAINING PROGRAM

Developed by TRI3 Sports LLC

MAIN SET:

Photo (progression) Exercise Description Sets/Reps

1. Position yourself on all fours. 2. Place your hands underneath your

shoulders and your knees underneath your hips.

3. Breathe out and arch your back like a cat.

4. Once you reach your maximum arch, breathe in arch your back in the opposite direction (with belly towards floor).

5. Repeat for required number of repetitions.

Complete 5 times.

1. Pull your toes back toward your shin as far as you can control.

2. Slowly extend knee to ceiling until a slight stretch is felt. The thigh must remain vertical without allowing the spine to move.

3. Hold for 20-30 seconds. Repeat for the required number of repetitions on each side.

Alternative technique: Following movement instructions above, wrap towel around foot and slowly extend knee to ceiling until a slight stretch is felt

Complete 2 times per side.

1. Kneel as pictured and Slightly internally rotate the back leg.

2. Tighten glutes and perform a posterior pelvic tilt. Hold for 30 seconds.

3. Avoid arching low back and do not pull the foot backward.

4. The motion occurs predominately at the pelvis (posterior pelvic tilt).

Complete 3 times per side.

TRIATHLON STRENGTH TRAINING PROGRAM

Developed by TRI3 Sports LLC

1. Begin as pictured, maintain upper body

posture.

2. Flex at hip until stretch is felt, hold for 20-30 seconds.

Complete 2 times per side.

1. If you have any shoulder impingement

decrease the movement of the arm to decrease the load.

2. Face wall, place one hand shoulder height against the wall.

3. Soften Knees (bend them slightly). 4. Reach hand down across to opposite

knee 5. Perform a gentle "backhand swing"

with your arm, rotating your trunk. 6. Allow feet to pivot with rotation of

your trunk. 7. Keep the movement very subtle. 8. Repeat for the required number of

repetitions on each side.

Complete 10 times per side.

TRIATHLON STRENGTH TRAINING PROGRAM

Developed by TRI3 Sports LLC

1. With one hand on hip, balance on

opposite leg with knee flexed slightly and aligned over 2nd & 3rd toe.

2. Extend opposite leg into triple extension (hip, knee, ankle fully extended) and at the same time flex the shoulder of the free hand, straight out in front of the body.

3. Hold for a few seconds and then return both extremities to starting position, maintaining original posture.

Complete 10 times per side.