HomeWeightliftingQuick Bodyweight Strength Session to Boost Triathlon Performance

Quick Bodyweight Strength Session to Boost Triathlon Performance

Here’s a short bodyweight training session tailored for triathletes, focusing on overall strength and stability.

Remember to warm up before starting the session and cool down and stretch afterward. Adjust the repetitions and sets based on your current fitness level and focus on maintaining proper form throughout each exercise. If you have any existing injuries or health concerns, it’s advisable to consult with a fitness professional or hea

1. Bodyweight Squats (Quadriceps and Glutes)

  • Stand with feet shoulder-width apart.
  • Lower your body by bending your knees and hips, keeping your back straight.
  • Go as low as comfortable without compromising form.
  • Push through your heels to return to the starting position.
  • Repeat for 1-3 sets (depending on your level of fitness) of 15 reps.

2. Push-Ups (Chest, Shoulders, Triceps)

  • Start in a plank position with hands slightly wider than shoulder-width apart.
  • Lower your body by bending your elbows while keeping a straight line from head to heels.
  • Push back up to the starting position.
  • Perform 1-3 sets (depending on your level of fitness) of 12-15 reps. Push-ups can be challenging so you can start be performing the move on your knees and progress to your toes over time

3. Lunges (Legs, Glutes)

  • Stand with feet together.
  • Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
  • Push back to the starting position and switch legs.
  • Complete 1-3 sets (depending on your level of fitness) of 12 reps on each leg.

4. Plank with Shoulder Taps (Core, Shoulders)

  • Start in a plank position on your hands.
  • Tap your right hand to your left shoulder, then left hand to right shoulder.
  • Keep your hips stable and minimize body rotation.
  • Perform 1-3 sets (depending on your level of fitness) of 20 taps (10 each side).

5. Tricep Dips (Triceps, Shoulders)

  • Sit on the edge of a sturdy surface with hands placed next to hips.
  • Slide your hips off the surface and bend your elbows to lower your body.
  • Push through your hands to return to the starting position.
  • Aim for 1-3 sets (depending on your level of fitness) of 12-15 reps.

6. Plank to Downward Dog (Core, Shoulders, Hamstrings)

  • Start in a plank position on your hands.
  • Lift your hips towards the ceiling, bringing your body into an inverted V shape.
  • Return to the plank position.
  • Repeat for 1-3 sets (depending on your level of fitness) of 12 reps.
No votes yet.
Please wait...
Karen Parnell
Karen Parnellhttps://chilitri.com/one-to-one-coaching
Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach,  80/20 Endurance certified coach and NASM Personal Trainer and Sports Technology Writer. Need a training plan? I have plans on TrainingPeaks, FinalSurge and TrainingTilt: TrainingPeaks FinalSurge TrainingTilt I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com

LEAVE A REPLY

Please enter your comment!
Please enter your name here

- Advertisment -
- Advertisment -