Workout Overview
This first workout and the subsequent two workouts are from an article I wrote for 220 magazine showing some specific gym exercises which will help improve your strength in the 3 different triathlon disciplines – swim, bike and run.
The following gym workout has been designed to increase your range of motion and power so that every stroke you make becomes more dynamic and helps you cover more distance. The swim session in the cardio section focuses on developing your technique through a serious of drills which you can practise at your own pace in the pool.
If your not a triathlete you can still use this 3 workout program to develop overall athletic fitness.
Workout Exercises
A1 – Wide Lat Pulldown
1. Sit on the lat pull-down machine seat with your legs held under the padded restraint.
2. Reach up gripping the bar at twice shoulder- width. If the bar is to high then stand up, grab the bar in position and then sit down under the restraints.
3. Pull the bar down powerfully to your chest, whilst keeping your elbows high and slightly behind your chest, pause for a split second, then let it travel back up under control.
4. There should be tension in your muscles throughout each set so make sure the cable that connects to the weight is never slack. Repeat 10-12 reps for 2-3sets.
A2 – Tricep Kickback (Cable or Band)
1. Place one knee on a bench keeping a 90deg knee angle whilst putting the same side hand down in front of you on the other end of the bench.
2. The other supporting leg should triangulate outward whilst keeping the back parallel to the floor.
3. Pick a dumb bell up from the floor by bending the supporting knee, then pull your elbow up to sit fixed on your side.
4. Keeping the elbow locked in place extend the dumb bell backwards by extending your arm and repeat 10-12 times on both sides for 2-3 sets.
A3 – Hip Extension (with Cable)
1. Attach an ankle strap to the low cable pulley, then attach the strap around one ankle securing it with the velcro strap.
2. Facing the weights stack grab hold of the cable machine frame for support at a distance of around 2 feet.
3. Keeping your head and chest up, start to move the resisted leg backwards whilst keeping the knee straight.
4. Return the leg to starting position slowly, then repeat for 10 reps on both legs for 2-3 sets.
B1 – Jacknife on Swiss Ball
1. Place one foot up on the swiss ball with the lower shin making the most contact whilst the upper body sets up in front of the ball in a press up position.
2. Now taking the weight on your arms and holding them in a straight locked out press up position bring the other foot/shin up on to the swiss ball.
3. Your starting position is in a press up position with both legs up on the ball. To start the movement pull your knees in towards your chest keeping your balance.
4. Once pulled in then extend them back to the starting position. Repeat 10 times for 2-3 sets.
B2 – Cable Rotational Front & Back Pulls
1. Start by putting a standard handle on the cable machine in its highest position, then grab the handle with both hands.
2. Step away from the cable machine taking the slack off to feel the resistance of the cable.
3. Place your feet about a shoulder width apart with the front foot facing away from the cable machine and then start to pull the cable down and across your body whilst keeping the arms straight.
4. The key is to rotate on the ball the of your feet as you pull through and then return under a slow controlled manner. Repeat 10 times both sides for 2-3 sets.
B3 – Hip Flexion (with Cable)
1. Attach an ankle strap to the low cable pulley, then attach the strap around one ankle securing it with the velcro strap.
2. Face away from the the weights stack whilst holding the cable machine frame for support at a distance of around 2 feet.
3. Keeping your head and your chest up, raise your knee up to 90 degrees and pause.
4. Lower your knee back to the starting position in a slow controlled movement. Repeat 10-15 times both legs for 2-3 sets.
Workout Cardio
POOL SESSION
If an 800m swim is daunting, pick a shorter distance that you feel comfortable with. Swim at a moderate to fast pace (7/10 effort level) and time yourself. Use this as a benchmark and re-test after completing the training plan (p50).
WARM-UP
> 100m relaxed swim
> 50m pulling – hold a pullbuoy between your legs and just use your upper body for propulsion
> 50m kicking – hold a float to concentrate on using only your legs
MAIN SESSION
> 2 x 50m, focus on exhaling into the water so you can take a full breath on the recovery stroke. Practise turning your head to breathe without lifting it out of the water. Swim at a 4/10 effort and rest for 30secs after each 50m.
> 2 x 50m, focus on extending the lead arm to lengthen your stroke and allow you enough time to breathe. Swim at a 5/10 effort. Rest for 30secs after each 50m.
> 2 x 25m, start with clenched fists so you use your forearms as a paddle. Open your hands for the last 10m and swim normally (you’ll feel an increased rate of propulsion from having a larger paddle).
> 2 x 25m, start with clenched fists, one finger extended. Open your hands at halfway, swim normally.
> 2 x 25m, start with clenched fists, two fingers extended. Open your hands at halfway, swim normally.
> 1 x 100m at a 6/10 effort level, incorporating previous skills into your stroke, with a 1min rest.
> 1 x 50m, at an 8/10 effort level, with a 30-60secs rest.
> 2 x 25m, at a 9/10 effort level, with 30-60secs rest.
COOL-DOWN
>50m gentle swim
Download files
Click on the image or here to download the full 220 Triathlon Magazine article
Click on the image or here to download Training Peaks FIT File for the Swim Session