3-Month Triathlon Strength Training Program With Demonstrations of All Exercises


– Three month strength program that’ll take you through
the start to the finish of how to build the most
amount of strength to weight. Critical, life changing, absolute best bang for
your buck exercises. A really heavy working set, and for this, you’re gonna lift up the bar
and you’re gonna drop it down. (upbeat music) Mornin’ trainiacs, so
over the last three days, a huge number of you have downloaded the strength routine at
TriathlonTaren.com/strengthroutine. Awesome. Yellow kick boards, fascinating. And in that routine I gave you the routine but I didn’t really explain
all the movements well. We are going to go through
all of the exercises, so if you don’t know how to do these critical, life-changing, absolute best bang for
your buck exercises, we’re gonna tell you how to do them today right after I do this swim. Dropping it like it’s hot. (upbeat music) Well that was not a good
swim, no, no, no, no, no, no. After about 10 days of
turning off the alarm to recover from that cold, sometimes just waking
up at 4:30 is a triumph. Big ups. All right, let’s go do something that’s a little bit less
of a full body thrash. So if you haven’t got it yet, I’ve been talking about it a lot lately, go to TriathlonTaren.com/strengthroutine. All you have to do is
put in your email address and what you’ll get is a
three month strength program that’ll take you through
the start to the finish of how to build the most
amount of strength to weight. So what this routine is gonna do is it’s gonna build a ton of strength without putting on a ton of weight. Specifically, for endurance
sports, that really helps because if we can be more powerful, get off the ground
quicker, push more power and we don’t weigh any more,
every single pedal stroke, every single stride that we take running is gonna push us further. We’re gonna be faster. And at the end of the video, I’ll link to a couple of the
other videos that I’ve done talking about why this specific program, exactly in this order is the absolute best bang for your buck, most amount of power in least amount of time
workout that you can do. So we wanna start off
by warming up the body, getting it ready for the
work that’s about to come. Start by doing lunges,
making sure that your knee doesn’t go past the end of your toe, staying at around 90 degrees
between your upper leg and your lower leg. Just a straight lunge, about 20 times. Then you do about 20 twisting lunges. You can either raise
your arm above your head, or just twist with your
arms spread out like this. Then you move on to some
cross leg toe touches. It’s gonna stretch out
the rear of the leg. After that, we get into
the running A-B-C skips. It is a knee raise, really quick, a military walk, fairly quick and then really quick butt
kicks, basically and behind you. Once you’ve done all those
movements your lower body, your core, has been activated along several different planes. You’re very nice and limber, but we also want to warm up the fascia. That’s the layer that
goes in between your skin and your muscles and we do
that with a foam roller. So foam roll out whatever
you find gets kinda tight throughout the course of a week. Now that you’re ready to start doing work, we want to activate the
specific muscle groups that we need to fire when
we do that heavy deadlift, which is the main work part of the set. So what we’re gonna do
is some hip bridges. After that, we’re gonna do some step ups. You can do it on a bench. You can do it on a jumping box. You can do it on a step class little step. Just drive that driving
knee up as high as you can with the opposite arm shooting up. Now that we’re all warmed up, everything’s activated,
you’re nice and loose, it’s time to move on to
the hex bar deadlift. If you don’t have a hex bar deadlift at whatever gym you’re
working out at or at home, you can just use a regular Olympic bar, but if you do have the
ability to do this at a gym, you can raise up the
bar by about four inches on a set of pins in a squat rack, and that’ll take out a
little bit of the pressure that goes onto your lower back by using that Olympic
bar out in front of you, as opposed to a hex bar on the side. We’re gonna start by warming up with progressively heavier
weights with 50, 55, and 60% of your target
max deadlift weight, and you do that warmup
doing a full up and down, not dropping the weights, raising it and lowering it
in a very controlled manner. Then you move into the
really heavy working set, and for this, you’re gonna lift up the bar and you’re gonna drop it down. Now if you can’t drop it down because you’re working out at a gym and they’ll kick you out, that’s okay. As controlled, but as fast as possible, lower the bar and don’t
leave much load on your body. Don’t let that slow lowering
of the bar tear your muscles because that’s what ends up
creating those micro-tears that fill back in and
end up building muscle. Now during those heavy deadlifts, you’re gonna move directly
from a heavy deadlift to a jumping block. You can use either a jumping block, you can use a weightlifting bench, or you can just go off to the side of where you’re doing the deadlifts, and jump as high as you can, not even worrying about
jumping onto a bench. And the two exercises that
you’re going to do next are a Bulgarian dumbbell split squat, which you either hold a
plate over top of your head to add some weight. You can hold two dumbbells
on the side of your body. You can hold a kettlebell
in front of your chest or on the side, or if you
just want to do body weight, you can do it like that. And the other movement we’re going to do is a single leg plyometric
from a seated position. This is basically teaching you how to get up off the toilet really well. Now it’s really time to start working those stabilizer muscles. Go to either a bench, a
jump block, a step block, something where you can do a lowering down past the surface of the ground. You’re gonna be activating
all of your stabilizer muscles in your foot, in your lower
leg, your knee, your core, you’re gonna be shaking a lot and there is gonna be a deep
burn by the end of this, but also by the end of it,
you’re gonna have activated a ton of the muscles, I believe it’s called the vastus medialis? I could just be making that up, but you’re gonna be activating a muscle that is extremely difficult to target unless you’re doing high rep volume after huge loads on your body. And then finally, once we’re all tired, we move on to probably the hardest part of this entire workout. This is where you’re gonna
start grunting and groaning in front of other adults. And this is called seven way hips, and there are a couple of things to keep in mind as you’re doing this. One, is make sure that you’re
not opening your hips up this way, but you’ve got
your top hip over top of the one on the bottom
and then secondly, you wanna make sure that you’re not opening
your foot up like that. That ends up being cheating. You want to keep it where
your toe is dorsiflexed, pulled towards you just gently and it’s also angled slightly down. So the seven way hip
routine that we’re gonna do is 15 leg raises
completely out to the side. Then you do 15 leg kicks out to the front. 15 leg kicks to the back. 15 leg sweeps going front and back. Then here’s where it gets really hard. You do 15 leg circles forward or backward, doesn’t matter which one you start with, and then you do 15 leg
circles forward or backward, the other way. Finish up with 15 running
motion leg sweepers. You’re probably gonna have to take a break during a couple of them early on, until your body gets used to it, but try to go through it continuously. It’s gonna hurt a lot. So you go triathlon trainiacs,
with those specific workouts, that specific routine,
you’re going to build an immense amount of strength while not putting on
a whole lot of muscle. So, if you want to go
and download that routine and you haven’t yet, go to TriathlonTaren.com/strengthroutine. You are gonna develop a
whole lot more body control, a whole lot more body awareness. Your muscles are gonna fire quicker. You are going to, in a
matter of three months, become a much better athlete. If you aren’t yet subscribed,
please consider doing so and if you want to check
out those two other videos that I mentioned, you can
check them out here and here and if you are an existing
trainiac, why don’t you share this video with your
closest gym rat partner. Shares really help other aspiring, new potential trainiacs find us. Later. I’m gonna actually do this workout now.

37 Replies to “3-Month Triathlon Strength Training Program With Demonstrations of All Exercises”

  1. Am I cheating??? When i swim I only have 25m short course pools where I can train. I can swim 1000m+ ok but at every end I have found myself taking a big breath in (No flip turn yet). I'm worried I'm not being consistent!! P.s. Video on flip turns plz Taren.

  2. Thanks to Crossit, it is now cool to drop the shiznit out of weights at the gym. See, something good did come from Crossfit. Good clip, will put into my routine. Thanks champ.

  3. Hi taren…I have been using Nike training app. And have been doing body weight strength program….if you can check that it's got really good strength exercise…..

  4. Hi taren I want to ask on how to prevent a or treat a runners knee or how to sthrengthening a knee..
    Thanks,
    Wraul

  5. I don't know if I missed it or you didn't say it but probably I just missed it. How many times per week do we do this strength routine?

  6. Ive been trying to follow you on Instagram for a week.  I can find your profile when I'm not logged in but then I log in and you disappear, or it won't let me follow you.  Any Ideas!?!?!  mitch.stowman

  7. Hi Taren, great to see you promoting strength training for Triathlon. Friendly comment; be careful with your Bulgarian split squat. Your knee is tracking to far over your toes which will lead to knee pain/injury🤕Lots of good YouTube content on proper form out there. The 7 ways is great and new for me👍 Thanks

  8. Hey mate! In The world of physiology science best wsy to recruit The motoric-units that fire your muscles without straining your muscle tissue itself is to keep those reps low and load very very high.. what comes to dropping The bar… Well its good way to save your grip strenght, but controlled lowering would enhance your core-hip girdle control and strenght.. foam rolling once a week or forthnight for not to becoming dependand.. and ota á stressor fornyour tissues. Well those are my professional views, nyt not at all bad routine! Especially liked The activiation, best way to counteract those gnarly injuries when lifting..good job

  9. I know this is an old video but… this exercise with lowering your leg down past the surface of the ground has FINALLY helped me with my TFL issues. I've tried so many exercises for TFL and none worked until I tried yours! Thanks so much for sharing your program!

  10. The strength routine page is not https and is asking for personal information. Can you give this a look to be sure your site is correctly protected?

  11. Olympic weightlifters have the best size to weight strength. Some of them clean and jerking triple body weight. Need to have some sort of clean or snatch pull in their to help explosiveness

  12. I never comment but I have to on this one in regards to the deadlift dropping. You will not cause hypertrophy through performing the eccentric portion of the lift. That is actually the most import part as the majority of muscle related injuries happen during that aspect of movement. The rest is all solid though. For more on strength injury prevention and power production read articles by Cal Dietz and the Triphasic Method.

  13. FYI – your Vastus Medialis muscle is not in your hips but is a quadricep muscle closest to the inside part of the knee.

  14. For the swim, does the “snorkel, band, pull, paddles” refer to using those for all of the sets below it or does it mean 2×200 with snorkel, 2×150 just band, 2×100 pull, 2×50 paddles?

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