Strength And Conditioning Workout For Beginners | Be A Stronger And Faster Triathlete

– Strength and conditioning
exercises are a great addition to your swimming,
cycling, and running training. And it’s certainly becoming
more popular amongst the pros. But I can hear you shouting at me, time. How on earth do I fit anything else into an already jampacked schedule? Well I’m afraid I don’t
have the magic answer. But I do have some very good reasons as to why you might want to start making regular trips to your gym. (upbeat music) A little fierce, you will get stronger. Which translates to being more powerful. And therefore faster. And it’ll also make you more efficient. But you can see your gym as prehab. So you can work on your weaker areas. Preventing yourself from getting injured. And therefore, saving a bit
of time in the long run. But you might be worried that going to the gym will make
you too big and muscly to be a triathlete, and
it’s purely for cyclists. But it’s not actually. You’ll see professional swimmers and runners in the gym just
as much as you will cyclists. So, if you are new to
strength and conditioning, we’ve put together a basic
plan to help get you started. That you can adapt to suit yourself. A simple exercise to start
with is the back squat. So the bar will be across your shoulders. But, before you get to the
bar, you just check you’ve got the right movement for the squat. So, start with your feet a little bit wider than your shoulders. Just slightly. Either facing forwards, or
slightly facing outwards. And then from there, you’re going to bend at the hips and the knees. Squatting down as far as
you can comfortably go. And then back up again. Trying to keep your
back nice and straight. It’ll be really important
when you’ve got the bar on. If you’ve got a mirror, just
check your form in the mirror. Do a few of these to make sure
you’re nice and warmed up. And then when you are warmed up, it’s time to get to the bar. And if you’re new to it, then start with the lightest bar you can find. Without any weights on. And you’re just gonna do a
few simple squats with that. So, make sure it’s the right height. That you can duck under it and take the weight on your shoulders. Also then, you can get rid of the bar quickly if you find it too heavy. And just walk back into these. So, this is already setup
with the right height for me. I’m gonna duck under. And I take the weight just
across the top of my shoulders. Find a nice comfortable hand position. So your hands are gonna support the weight for your
shoulders, take most of it. And then stand up. Step backwards away from the rack. And find the right position. So once you’re comfortable
in that position, you’re just gonna repeat the
movement you did earlier. Squatting down. Facing forwards. And driving back up ’til your legs are fully straight and extended. (upbeat workout music) If you’re finding this
easy, or you’re happy with it, go to a heavier bar. And then you can start
to add on some weights. (industrial music) This is an upper-body exercise. It’s the lat pulldown. So, as it sounds, it’s gonna work your lat muscles down here. And it’s perfect for swimming. So you wanna find a bar similar to this. And if you’ve got one that’s on cables, make sure you’ve got the
weight the same on either side. And to start with, have
a really light weight. ‘Cause you’re gonna use it to warmup and go through the motion. You want to have your hands
just wider than your shoulders. From this position you want to have your arms fully extended above your head. And if you need to, you can
have very slight lean back. ‘Cause the bar is gonna come
down in front of your face. And you don’t want to be
catching your nose or your chin. So from here, engage the core. Set your shoulders. And then you’re going to pull downwards. And imagine you’re pulling you
shoulder blades back and in. And then back up to full
extension for each movement. (upbeat workout music) Well this one’s as it says, on the tin. It’s basically a backwards lunge. So, it can be working
your quads and your gluts. But you might find if you’ve
got really tight hip flexes you’ll get a bit of a stretch as well. So, to start with, we’re gonna
do it without any weights. Concentrating on good forms. The start, facing forwards. Taking a step back on your right leg. Leaving your hips level as you do. So into that lunge position. Down. Back up to the front. And then down with the other side. Making sure these hips stay level. Don’t want any dropping or twisting. So all facing forwards. And then, once you’ve
got the right motion, it’s time to pick up some dumbbells. (upbeat workout music) Well, the the dumbbell
bench press is as it sounds. You’re lying on a bench using dumbbells. And I personally prefer
dumbbells over a bar. As it just gets a lot more of
your shoulder muscles engaged. And firing. Which is perfect for swimming. So, find a weight that you think
you’ll be comfortable with. Sitting on the end of the bench. You’re then going to roll back. So you’re lying down. And getting your hands
above your shoulders. Starting with your hands up high. You want them above your shoulders. Not right in front of your face. So, with these dumbbells, I can’t actually bring them too close together anyway. Once you’ve got this position try and squeeze your
shoulder blades together. As that really engages everything. And makes your shoulders nice and stable. So, from here, you’re
gonna bend the elbows. Bringing the dumbbells
down towards your pecks. And then pushing straight back up. The ideas is to keep the
movement as smooth as you can. And I don’t wanna see any banging. The dumbbells don’t need to
bang together at the top. It’s purely about a motion
of going up and down. Keeping those shoulder blades squeezed. (industrial music) This exercise is actually
a bit harder than it looks. And that is, a slight
disclaimer on my part. ‘Cause I do find it a
little bit difficult. But it will work your
hamstrings and your gluts. But it also really get your core firing. ‘Cause anything using this Swiss ball just gets those muscles really working. So, you’re gonna start by lying
on your back on the ground. With your heels on top of the ball. And from that position, you’re
gonna lift your hips up. So it’s just your shoulders
and your upper back that’s resting on the ground. So hips nice and stable. And from there, you’re
gonna use your heels to pull the ball towards
you by bending your knees. Keeping your hips off the ground. And then extending your legs again so you push the ball away. If you do find it easy or
you’re ready to progress it to the next level, if you’ve
had your hands on the ground next to you, you can take your hands off and pop them across your chest. (upbeat workout music) These are some basic
exercises to get you started. But remember to adapt them
to suit what your body needs. And don’t get hung up on the numbers. Form is the most important part. So once you’re doing
the exercises properly, you can then start to add in the weight. If you’ve enjoyed this,
give it a thumbs up like. And to subscribe to GTN,
just click on the globe. And if you want to learn more about how to train with power on the bike, then watch this video here. And after doing these exercises you might be feeling a little bit sore. So ideas on how to use a foam
roller, watch this video here.

27 Replies to “Strength And Conditioning Workout For Beginners | Be A Stronger And Faster Triathlete”

  1. remember to concentrate on form. Too many people get obsessed with how much weight they can lift and don't get the most out of the exercise. Start low and build up over time

  2. Either use flat trainers or none while doing squats and deadlifts, Heather was using running trainers from the look of it.

  3. How do I get better at swimming biking and running? I do those things. Weight training is not as beneficial and can require more recovery time.

  4. deeper squat much is better for glute and hamstring activation. So going way below parallel is much better as you should train the largest muscle in your body which is the glute

  5. This is almost my exact routine. I just add some weighted core work and low cable rows. This is great advice.

  6. Great stuff guys! Quick point…you don't want to flare your elbow that much when you bench press! Terrible for your shoulders! Smaller movements to strengthen the rotator cuff will be much more effective for compliment swimming

  7. Thanks! Just what I needed to help with my NY resolution of incorporating strength and conditioning work into my week 🙂

  8. For us deskworkers and coming from a bike background, can you do a video about what to do when you have low flexibility in those affected muscle to gain more freedom of movement?

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