Strength Training for Triathletes

Robert Gillanders, PT,DPTBrian Neville, DPT, USAT Certified Coach

Objectives

Discuss why strength training is important for triathletes

Review strength and flexibility deficits commonly found in triathletes

Illustrate the rationale behind a functional exercise-based strength program

Present examples of strength training exercises tailored to the needs of triathletes

Why is strength training important?

Increased power

Greater endurance

Improved tolerance to workload

Reduced risk of injury

Focus strength training on movement, i.e.functional strength (not muscles)

Unconscious incompetence

Conscious incompetence

Conscious competence

Unconscious competence

Impact of muscle imbalances on functional strength

Left: Stability Problems persisted 7 years after pelvic

Fracture.

Right: Stability corrected with carefully designed

program including Pilates

Most common injuries experienced by triathletes Achilles tendonopathy Plantar fasciitis Medial tibial stress syndrome IT band syndrome Patellofemoral pain syndrome Lower back pain Rotator cuff strain

Muscle imbalances also increase your risk of injury

technique

But dont forget about

lifestyle

How do you assess for muscle imbalances and weakness?

Focus on functional movements

Target areas for functional strength exercises

Rotator cuff

Scapular stabilizers

Deep abdominals/core muscles

Hip abductors, hip extensors,and external hip rotators (i.e. gluteus medius)

Examples of functional strength exercises that focus on target areasRotator cuff Theraband | Cable external

rotationScapular stabilizers Cable row | Scaption |

Prone T + YDeep abdominals/Core Dead bug | Planks | Side planks

| Bird dogHip abductors, extensors, and external hip rotators Bridges | Lateral leg raises

| Clam | Single leg squats | Single leg dead lift | Lateral stepping

External rotation

Objective: Strengthen rotator cuff to decrease strain from swimming and hence injury risk

Target muscles: Rotator cuff (i.e. infraspinatus, teres minor)

Technique Tips: 1) You may place a towel placed between the arm and your side to minimize strain to the shoulder; 2) Keep shoulder blade tucked back toward spine; 3) Rotate arm out to the side

Prone T over physioball

Objective: Increase scapular stability to create stable base for overhead arm movements in swimming. Also helps to improve posture

Target muscles: Middle and lower trapezius

Technique Tips: 1) For prone T: focus on initiating the movement with themuscles between the shoulder blades versus the shoulder being drivenforward. 2) For prone Y: keep thumbs pointed upward and gently bring arms to

Parallel to the floor. Slowly lower.

Prone Y over physioball

Seated cable row

Objective: Increase scapular stability important for stable base for swimming

Target muscles: Muscles between shoulder blades and posterior shoulder.

Technique tips: 1) Focus on shoulder blades squeezing back toward the spine; 2) Pause at end point of the pull and slowly release; 3) Pull to point where elbows in line with torso (do not bend elbows so they are behind your shoulder).

Scaption

Objective: Strengthen upper trapezius muscles to help build strong stable base for swimming

Target muscles: upper trapezius

Technique tips: Raise arms, with thumbsPointed to ceiling, toward 10 and 2 oclock positions

Objective: strengthen lateral glute muscles

Target muscles: gluteus medius

Technique tips: 1) Keep body perpendicular to ground. 2) Brace core muscles as leg it is elevated. 3) Keep leg in-line with the body so that it is not allowed to drift

forward.

Lateral straight leg raise

Objective: strengthen deep hip rotators

Target muscles: Gemelli, quadratus femoris

Technique tips: 1) Keep body perpendicular to ground. 2) Brace core muscles as knee is elevated. 3) Hold at top and slowly lower.4) Do not allow pelvis to drift backwards

as knee is elevated.

Clam knee raises

Lateral stepping with resistance band

Objective: strengthen lateral glute muscles

Target muscles: gluteus medius

Technique tips: 1) Avoid compensating movements with torso such

as side bending or hip hiking.2) Move legs against the resistance band slowly and

controlled.

Single leg squat

Objective: Strengthen lower muscles, improve balance

Target muscles: glutes, thigh, and leg muscles

Technique tips: 1) Establish balance in single leg

standing first.2) Slowly lower into partial squat keeping

back straight. 3) Avoid thigh drifting toward midline, or

kneecap turning inward.

Single leg dead lift

Objective: strengthen leg muscles, improve balance

Target muscles: glutes and hamstrings

Technique tips: 1) Establish single leg balance first.2) Stance leg is slightly flexed at knee. 3) Keep back straight as you gently

reach toward floor, while opposite leg extends backwards.

Neutral spine stabilizationBird dog

Objective: Core stability

Target muscles: Core muscles, plus hip extensors and scapular muscles

Technique tips: 1) On hands and knees brace using your core muscles.; 2) Gently reach leg back into an extended position; 3)Raise opposite side arm while maintaining balance; 4) Hold for acount of 5; 5) Repeat on opposite side

Bridge

Objective: Increase glute and core strength

Target muscles: Hip and back extensors

Technique tips: 1) Brace core muscles in start position; 2) Gently lift hips off ground such that the hip is straight, do not overly arch spine; 3) Hold at top of range squeezing glute muscle, then slowly lower; 4) For a challenge, try to march feet at top of range, making sure pelvis remains level.

Bridge (with March)

Dead bug

Objective: Increase core strength/endurance

Target muscles: Abdominals, core muscles

Technique tips: 1) Start on back with arms pointed toward ceiling, and knees flexed to 90 degrees; 2) Core muscle are set such that the lower back curve and pelvis remain stationary; 3) Gently reach leg out without fully extending it; 4) Alternate legs slowly such that the motion is controlled; 5) You can add the opposite armflexion once stability has been achieved withmoving just the legs. 6) You can challenge yourself by adding gentle overpressure to the thigh which stays vertical to the ground.

Forward plank

Objective: Increase endurance of core muscles

Target muscles: Abdominal muscles

Technique tips: 1) Start resting on elbows and knees; 2) Brace coremuscles, and then extend one leg straight, and then the other; 3) Hold withThe spine straight while in the up position - avoid sagging of low back or your hips rising up; 4) To add a challenge, you can march legs once you are able to hold the original pose for 60 seconds.

Forward plank (with march)

Side plank

Objective: Improve core stability/endurance

Target muscles: Lateral core and hip muscles

Technique tips: 1) Start in a side lying position on your elbow, with hips flexed to 45 degrees; 2) Brace core muscles as you bring your pelvis up and forward - your trunk should be perpendicular to the ground; 3) Hold, thenslowly lower down and back; 4) You can extend the top leg and perform lateral leg raises for a challenge.

Side plank with leg lift

Lunges

Objective: Improve leg strength, dynamic balance and control. (This is a good warm-up exercise)

Target muscles: Glute and thigh muscles

Technique tips: 1) Focus on keeping legs in good alignment such that the forward knee does not drift in towards midline of the body; 2) Keep shouldersover hips so that you do not lean excessively forward or back.

Functional exercise progressions

As the basic exercises become easier, challenges can be added by using an unstable surface, (e.g. ball), or by adding external resistance (e.g. band or weights).

Functional exercise periodization for triathletes

The same routine should not be performed year round. When beginning a new program, care should taken to

allow the body to adapt to the new stresses of the exercises.

It is important to focus on the form, especially when learning a new exercise. Think quality over quantityand do as many, or as few, repetitions as you can while controlling the pattern of movement. Your goal can be a controlled fatigue.

During off-season try to aim for 3x per week and 2x 15 for each exercise to build a base. This can take up to two months.

As your season approaches, consider decreasing the frequency to 2x per week, and add resistance to further challenge involved muscles for 2 sets of 10 for each exercise

During taper and recovery periods, frequency can decreased to 0 1x per week. Maintenance work can involve 1x 6-8 reps of an exercise, always focusing on form and control.

Strength Training for Triathletes

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