This strength session is a part of many of our Ironman Training Plans. It is also useful for triathletes that race shorter distances. The workout consists of core-stability exercixes and other exercises you can do without fitness equipment or going to the gym. The session focuses on stability and endurance. That way it builds a foundation to progress to other workouts later in the training plan. This session will take you 45 minutes to 1 hour of your time.

Warm up

As a warm-up, go for a short run. Easy jogging for just 5 minutes will do. If you do not want to run, an easy spin of 5 minutes on an indoor bike trainer is just as effective.

Dynamic stretch exercises

Exercise Sets Reps Tempo  Rest  Weight  Coaching tip
Elbow and knee lunge 1 10 Controlled Alternate leg;each leg= 1 rep
Arm swings 1 10 Controlled Alternate leg; each leg= 1 rep
Inch worms 1 10 Controlled Alternate leg; each leg= 1 rep
Walking hip cradle 2 10 Controlled Alternate leg; each leg= 1 rep

Activation exercises

Exercise Sets Reps Tempo  Rest  Weight  Coaching tip
Plank 3 15 secs Flat back; engage scapula
Double leg bridge 1 10 Hold at top
Single leg bridge 1 10/leg Hold at top
Lateral hip circuit 2 10/leg Controlled Focus on gluteus medius

Resistance exercises

Do the lat pull down and dumbbell bench press exercises only if you have acces to gym equipment, Otherwise just skip them.

Exercise Sets Reps Tempo  Rest  Weight  Coaching tip
Romanian deadlift 3 15 Controlled  10 secs Keep arms and back straight
Step up 3 15 Controlled  10 secs Engage core and glutes
Clam shell series 3 15 Controlled  10 secs
Dumbbell bench press 3 15 Controlled  10 secs

Auxiliary exercises

Exercise Sets Reps Tempo  Rest  Weight  Coaching tip
I/Y/T/W shoulder series 3 10 Controlled  10 secs Retract scapula; depress shoulders
Clam shell series 3 10 Controlled  10 secs Engage glutes
Rotator cuff ER/IR 2 10 Controlled  10 secs  Retract scapula; depress shoulders

Core exercises

Exercise Sets Reps Tempo  Rest  Weight  Coaching tip
Swiss ball rollout 3 15 Controlled 10 secs Do not arch back
Side plank 3 30 secs Controlled Keeps hips up
Dead bug 3 10 Controlled  10 secs  Do not arch lower back

Cool down

As a cool down, do some static stretches. Stretch your shoulder, triceps, quads, hamstrings and calves.

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