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Triathlon strength training

Prevent injuries and improve your performance with triathlon strength training

Duration

30 Min

Exercises

Difficulty

Beginner

Add routine to list

Triathlon strength training

Prevent injuries and improve your performance with triathlon strength training

Duration

30 Min

Exercises

Difficulty

Beginner

Products used in Routine

Loop Band

Standard

Super Band

Gymball

Like most endurance sports, triathlon is a sport with repetitive movements. For many triathletes, constant training leads to muscular imbalances.

Targeted strength training for triathletes not only prevents injuries, it can also improve the sport-specific quality of movement and thus performance in competitions. These triathlon stability exercises focus on the most important muscle groups for triathletes.

3 reps, rests under 20 seconds

These strength exercises for triathletes involve circuit training. Do three circuits and keep the rests between under 20 seconds.

2 times per week

Do strength training for triathletes twice a week in addition to your endurance sessions to prepare for the competition season.

Success through correct execution

At the end of a triathlon strength training session, you should feel exhausted. But remember: correct execution comes first.

Standing Scale

Stand in a hip-width position. Hold the BLACKROLL® between your hands and stretch your arms upwards. Bend your upper body forward. Lift one leg until your body reaches a horizontal position. Then return to the starting position.

Bend the knee of the supporting leg to achieve more stability.

Product

Standard

Repetitions

Body part

Glutes, Lower back, Thigh, Upper Back

Training Goals

Strength

Side Shuffle

Pull one LOOP BAND over your knees and the other over your ankles. Stand up straight. Lean your upper body slightly forward. Now bring the bands to pre-tension. Shift your weight to one leg. Push yourself in the opposite direction. Return to the starting position.

Your knees should be pointing towards your little toes during the entire exercise.

Product

Loop Band

Seconds

3 / 60

Body part

Glutes, Thigh

Training Goals

Activation, Strength

Overhead Lunge

Put the LOOP BAND around your hands. Bring it to pre-tension. Stand in a stable, upright position. Press the band over your head. Perform a backward lunge. Rotate your torso toward your front leg. Rotate your torso back to center. Then return to an upright stance.

Your front knee is above the ankle and points towards your little toe. The back knee does not touch the floor at any time.

Product

Loop Band

Repetitions

Body part

Core, Glutes, Shoulders, Thigh

Training Goals

Activation, Strength

ISO Crunch

Start in supine position. Clamp the BLACKROLL between your right elbow and right knee. Now lift your left arm and leg off the floor. Simultaneously move your hand or foot towards and then away from your body. Switch sides after each set.

Product

Standard

Repetitions

Body part

Core, Stomach

Training Goals

Strength

Superman

Get on the GYMBALL in a prone position. Touch the floor with your hands and feet. Lift one arm and the opposite leg alternately.

Try to allow as little movement in the torso as possible.

Product

Gymball

Seconds

3 / 60

Body part

Lower back, Stomach, Upper Back

Training Goals

Strength

Single Leg Hip Raises

Get into supine position with both legs on the ball. Raise your hips. Pull one leg towards the body. The other leg remains straight. Slowly roll the ball with your foot towards your back. While rolling, raise your hips. Return to the starting position.

The leg that is not on the ball remains bent.

Product

Gymball

Repetitions

Body part

Glutes, Lower back, Thigh

Training Goals

Activation, Strength

Side Plank Rowing

Fix the SUPER BAND at knee level. Come into a side plank. Grasp the end of the band with your free hand. Pull it close to the body and bring it forward again.

Product

Super Band

Repetitions

Body part

Core, Upper Back

Training Goals

Strength

Triathlon Strength Training Products

Ideal for beginners

Foam roller