Wednesdays is the day that I do my in gym strength training. Studies have shown that incorporating strength training in a triathlon training program can help control weight gain and contribute to endurance building. The key is to keep the weights light and do lots of repetitions. Here’s what I did during today’s session:
10min warm up on treadmill at 7.0
Warm up
- 12 back lunges, repeat other leg
- 12 side lunges, repeat other leg
- 12 squats while raising arms up
- 12 torso turn and slam bouncy medicine ball on the ground alternating sides (12 each side)
- 12 chest pass bouncy medicine ball as hard as you can
Cardio #1
2min on stationary bike
Strength Training Drills #1
- lunge stance, chest press with barbell 12 reps
- squats, arm pulls when you come up 12 reps
- side crossover jump back an forth, 12 reps each side
- 1min side plank hip up and down each side
- one foot on ground other on bench, jump up as high as you can alternating sides 1min
repeat steps 1-5
Cardio #2
15 flights of stair in stair-treadmill machine level 13
Strength Training Drills #2
- leg squat while holding 35 pound dumbbell with both hands between legs, 12 reps
- one leg leaning “drinking bird” forward and back motion touching the dumbbell (up right on ground) with opposite hand and back up 12 reps each side
- standing facing the side, both hands holding elastic strap turn torso the opposite direction, 12 reps each side
- 1min sitting upright against the wall legs at 90 degrees, holding medicine ball with both hands arms straight raise above head and then lower it again
repeat steps 1-4
Cardio #3
3min on stationary bike…try to hit 1.6 km
- forearms on half bosu ball going up and down with you hands, 12 reps, repeat opposite direction
- laying on you back on leg on the half bosu one leg up in the air, hip raises, 12 reps, repeat opposite leg
- laying on your back knees up and bent 90 degrees, lower and raise one leg. Do the same with the other leg
repeat steps 1-4
Stretch
I know some of the descriptions are a bit weird, but if you have any questions please do not hesitate in contacting me. I hope to add photos or perhaps a video showing these exercises.
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