Top 5 lifting exercises that all triathletes should do?

Triathlon Forum
1

As the off-season is here, I want to get back to some strength building exercises. What are your top exercises that build strength for S/B/R? (excluding core only exercises like plank, as they’re obviously helpful and should be part of everyone’s training days.)

  1. Deadlift - glutes, quads, adductor magnus, hamstrings, lower back, traps
  2. Leg press - high reps, lower weight

What would you add? I race olympic to IM and have no interest in any bulky muscle…long and lean muscles is the goal.

2
  1. Deadlifts yes. I recommended a hex/trap bar setup at it reduces strain on the lower back and allows higher loads. It’s also been shown in research to promote greater running economy
  2. Squats - back and overhead are great. Feet pointed forward not out. Medium stance down to parallel no deeper required.
  3. Pull ups. Wide and narrow.
  4. Kettle bell snatches. Great for building core and shoulders. Use a medium weight and explode from the low squat position with the bell just inside the opposite foot (so right hand snatch from inside left foot to over right shoulder)
  5. Bird-dog plank with opposite leg and arm reach. Hold this position for 20 seconds 3x on each side.

Done

3
  1. ATG squat
  2. Deadlift
  3. Rows
  4. Bench
  5. Not sure on 5th maybe dips
4

Most of the folks got it covered. I would add…if you’re competent a C+J.

Clean + Jerk
Power Step-ups

5

Most of the folks got it covered. I would add…if you’re competent a C+J.

Clean + Jerk
Power Step-ups

Curious on why you feel the Jerk should be added for triathletes?

6
  1. Binge drinking until blackout. Preps the body for endurance and going deep in the pain cave
  2. Late night affairs after enduring number 1. Endurance when tired and out of it. Great cardio
  3. Bongo rippers. Lung capacity excercises
  4. Church the next morning - because you might be fast - but you are obv a sh*tshow still
7

I’m more of a complete movement person. Until you’re competent in the entire movement, doing a sub-movement of that probably isn’t something you should do. The idea of adding the C+J to my tri specific strength program came from reading Friel’s book where he talked about the Power Clean as a strength training exercise to increase your run power.

8
  1. Deadlifts yes. I recommended a hex/trap bar setup at it reduces strain on the lower back and allows higher loads. It’s also been shown in research to promote greater running economy

And thanks to this thread, TJP_SBR pointed out that our friends from nike research have found that dropping the bar at the top of the movement is more beneficial to runners.

9

Most of the folks got it covered. I would add…if you’re competent a C+J.

Clean + Jerk
Power Step-ups

Curious on why you feel the Jerk should be added for triathletes?

CaptainCanada joke in 3 … 2 … 1

10

That’s really interesting about dropping the weight at the top. Good to know!

11

That’s really interesting about dropping the weight at the top. Good to know!

Just make sure it’s OK in your gym. To lifters, it is as sensitive a subject as disc brakes are to us.

12

I wouldn’t be surprised if it got you kicked out of the gym though…

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I wouldn’t be surprised if it got you kicked out of the gym though…

Well, I’ve got bumper plates at Lifetime, so I think it’s encouraged. People drop from above their heads…

14

I wouldn’t be surprised if it got you kicked out of the gym though…

Well, I’ve got bumper plates at Lifetime, so I think it’s encouraged. People drop from above their heads…

I go to Lifetime too and they have some sweet platforms that absorbs noise very well. They are pushing hard with this “Alpha” class which is basically a CrossFit workout. Anyway, I don’t know about other people but trap exercise really helps me with my shoulders and back for staying aero position on the bike for long period of time. I neglected before and I couldn’t lift my head to see where I’m going toward the end. I’m much better now so adding some trap workout won’t hurt.

15

That’s really interesting about dropping the weight at the top. Good to know!

I know that I’ve mentioned this before, but I have found that - in the weight room - a tech race shirt is a pretty effective Invisibility Cloak

However, a loud, crashing sound is bound to attract attention

16

  1. Ones

  2. That

  3. Address

  4. Your

  5. Imbalances

The best thing you can do is get a movement assessment and find out what muscles are out of balance, and work on stability before and in tandem with any offseason strength program.

17

As the off-season is here, I want to get back to some strength building exercises. What are your top exercises that build strength for S/B/R? (excluding core only exercises like plank, as they’re obviously helpful and should be part of everyone’s training days.)

  1. Deadlift - glutes, quads, adductor magnus, hamstrings, lower back, traps
  2. Leg press - high reps, lower weight

What would you add? I race olympic to IM and have no interest in any bulky muscle…long and lean muscles is the goal.

Unless you are coming back from injury there is literally 1 exercise that should be low weight high reps and that’s rotor cuffs. Every single exercise other than that should be moderate reps for muscle or low reps for strength.

18

As the off-season is here, I want to get back to some strength building exercises. What are your top exercises that build strength for S/B/R? (excluding core only exercises like plank, as they’re obviously helpful and should be part of everyone’s training days.)

  1. Deadlift - glutes, quads, adductor magnus, hamstrings, lower back, traps
  2. Leg press - high reps, lower weight

What would you add? I race olympic to IM and have no interest in any bulky muscle…long and lean muscles is the goal.

Unless you are coming back from injury there is literally 1 exercise that should be low weight high reps and that’s rotor cuffs. Every single exercise other than that should be moderate reps for muscle or low reps for strength.Yeah. High reps low weight is better than nothing, but we can do better.

Not a triathlete - bike racer - and wish I’d learned to squat right back in the day rather than leg presses. Though I guess deadlifts + leg presses is a decent combo.

19

Get in front of a mirror and practice. A great way to get proper squat form is to put a seat behind you and touch/sit on it at the bottom of your movement.

20

Get in front of a mirror and practice. A great way to get proper squat form is to put a seat behind you and touch/sit on it at the bottom of your movement.Thanks - I’m learning now. My point is that I spent years using a movement (leg press) that wasn’t as effective.