STRENGTH TRAINING for triathletes AT HOME


(exhaling) (clanging) – Morning Trainiacs. It’s strength training season, and I know that a lot
of you have been asking how to get in strength at home, when you don’t have the
old pain cavern set up that I’ve got here. Well, I’m gonna give you the 10 best bang-for-your-buck strength exercises that really help triathletes, that don’t take anything
more than about four items that you can get at home. You can get yourself a home gym for maybe 200 bucks. I’m gonna go lift some heavy stuff. And put it down. And lift it up, and then put it down. (clanging) (techno music) Alright, so, when it comes
to doing strength training in your house, a lot people will probably at first say “Well Taren, I
don’t have a 720 square foot “custom-built pain cavern “that I can dedicate to setting this up.” Well, besides that hex bar that you saw me dropping
right at the start, it’s totally home gym equipment. So, what I’m gonna give you is the 10 best bang-for-your-buck
home strength exercises that you can do quite easily, a little bit about why you do them, and then, I’ll also give you
some of the favorite things that I like to do just while watching TV that are really big contributors
to overall performance. So, for starters, kettlebell swings. Kettlebell swings are one of
the best full body movements that you can do, because
they’re really low impact, it doesn’t require a lot of weight. It does require a little
bit of coordination, but it stabilizes your obliques,
it hits your lower back, it hits your shoulders a
little bit, hits your legs. What I’ve got is one 25 pound kettlebell, and what I really like to use it for is multiple sets of high
rep kettlebell swings. So we’re talking three sets of 25. And I use this either
just to open up my back, or, if I’m doing just one
strength exercise ever, that’s probably it. Next, you can use that
kettlebell for something that adds to your coordination, your stability and a
little bit of strength, and it’s called a Turkish get-up. The best thing that you can do is just YouTube search them, really good for
stabilizing your shoulders, which helps in swimming, really good for stabilizing
your body awareness, and your foot planting, which helps in running, good for stabilizing your obliques in the side of your body, helps in biking. Next, Bulgarian split squats, these are really good one-legged movements that I like to do a little
ways out from race season. You don’t wanna just double up on movements that look like running, so things like jumping lunges, or these Bulgarian split squats, they’re not great when you tack them onto race season strength, but outside of race season
strength, around now, it’s good for building that stabilization (claps) with a planted foot. I like to pair that with a one-legged, from a seated position, jump up. And this one-legged from
a seated position jump up is like a really amplified version of every single step
that you take running. Essentially what we’re doing is tens of thousands of of
multiple one legged jumps, and this one legged jump up is a really exaggerated version of every single running stride, helps make you strong to
get off of the ground. Next, everyone likes planks. What you can do is go grab
yourself a stretchy band, which costs, maybe five bucks, tie it off to a doorway,
a corner of a table, do a plank, and then do
a plank with a floss, and this ends up turning
that stabilization aspect of a plank into a really dynamic movement that strengthens all the way across from one side of your
body, across your core, all the way to the back. Really tough, really good. Burpees, we wanna have some
sort of explosive movement, and something that strengthens
the front of our chest. If you gotta do one body
weight movement out there, it’s a burpee. Gives you a squat, it
gives you a push-press, gives you some explosion overhead, getting them used to shooting
up really forcefully, like we need to in swimming, and then one series of
movements that you can do on a stability ball, or just do it on the edge of a chair, is the IYTW sequence for your shoulders, where you’re gradually going out wider, and having different variations of stabilizing that rotator cuff and all those shoulder movements that end up contributing
to us being strong and stable in the water. While you’ve got that stretchy band, do a monster walk. Tie that stretchy band around your ankles, and take a big step
and then a little step, and a big step and a little step. You’re gonna be placing all of the tension on your glute meds,
these sides of the things which are probably the
weakest part of our bodies. A lot of us sit at a desk, so our glute meds need a lot of work. Speaking of the glute med, the 10th and final series of
exercises that you should do is glute med work. I’ve done many videos on this, so I will link to one right up here with a seven way hip routine, and really just google “Glute
med closed chain exercises.” do those 10 exercises, and
that is going to encompass almost all of the strength aspects that you need to work on as a triathlete. Now, let’s get into things that you can just do while you’re watching TV, very quickly. For starters, we have to do foot care. Our feet get very beat up as we’re running and cycling with our foot in that really stiff shoe, so you can loosen up your foot with a wobble board, I have one that’s just for the toes, or you can get one that
goes all the way around. Also, while you’re just
walking around the house, you can walk on your tippy toes, you can walk on your heels, you can walk on the
outside, walk on the inside. That ends up kinda working out a lot of the kinks that
build up in your feet. Next thing you should
do is static stretching. This is really easy to do
while you’re watching TV. For a total of three minutes per stretch, you should be working on
your front hip flexors, these are the tightest muscle
on most triathletes body. You should also be stretching your toes, so that your feet are nice and loose, and I’ve talked about this just recently, because we are always
hunched over our aerobars, we’re always hunched
over a steering wheel, hunched over a keyboard, we have to stretch and reopen that chest, and you can do that with wall angels or chest presses on the ground, holding all of these for
about three minutes each, total of maybe three to five times a week. Finally, the last thing
that people will ask about is foam rolling. Roll back and forth until you
find a really painful spot, and sit on that spot until the pain dissipates by about 50%. Next, you do the same
thing with your IT band, that’s on the side of your leg, this one’s gonna hurt, and I don’t recommend
just stacking your legs one on top of the other. Put one leg on the foam roller, put the other leg on the ground to give you a little bit of control over how much weight is
actually on that foam roller. And then the final thing, we get scrunchy as we get stressed out, because we’re age group old triathletes, so, roll out in between
the shoulder blades. Between all of that, you can get away with purchasing a kettlebell, for maybe, a hundred dollars for a really fancy one, stretchy bands, you can
buy a whole series of them for about 20 bucks. A wobble board, you can buy
most online for about 30, and a foam roller for maybe about 50. So if you really go buck wild with spending money on
setting up your home gym, you can get away with this set up for just 200 dollars, and you will be way ahead of many, many other triathletes, and if you’re not sold on strength training as a triathlete, I will just link to a video here and here, where you should check out all of the good reasons why triathletes should strength train. I really believe that it … is it number one importance? It’s very important. So, if you aren’t already subscribed, hit the subscribe button below, and if you are subscribed,
you’re like a PR deadlift. Think I used that one,
actually, the other day. Yeah, I used that one, the other day. But you’re still like a PR deadlift. Later, Trainiacs.

27 Replies to “STRENGTH TRAINING for triathletes AT HOME”

  1. I highly, highly recommend the standing overhead barbell press. It stabilizes and strengthens the shoulders, traps, and upper back for the swim. Plus, the core strengthening aspect really improves the upper/lower body coordination for the swim, and helps with getting the legs up in the water. In fact, it is really good to superset with pull-ups.

  2. I read somewhere rolling your IT band is bad for runners and instead you should foam roll your vastus medialis muscle on the inside of the leg

  3. It's nice to see that I intuitively took part in cross-training sessions in this and previous season in my gym with half of those exercises. Sometimes we feel under skin what we need to be better triathlete.

  4. Dude, I've been wanting to ask this exact question for months! Thanks, man! Still need to figure out my periodization plan, but I guess I need to build out my race schedule first before I can do that, right?

  5. Wow Taren – you are doing SUCH a great job helping athletes cover so many areas of fitness!!
    You deserve major kudos.
    Also – I am VERY impressed with your personal achievements with your 70.3 times. Your example as an athlete and legitimate advisor to others is REAL and making a HUGE difference. Keep it up!!

  6. A great set of exercises to know.. I'll keep these in mind to incorporate into my training! Great to see that these can all be done with limited space too (my home is fairly small, nowhere near the size of your pain cavern haha).

  7. Is there any good reason for you just dropping the bar after a lift Taren? Seems like missing out on beneficial eccentrics to me🤔

  8. Strength workouts are age related/fitness level and equipment availability driven. Strength training should be divided into power/endurance/stamina and injury prevention to be a well rounded routine and done throughout the year to be beneficial for best results. Preferably daily into your training program especially as get over 40. This should come before swim, bike or run training if you want to remain injury free.

  9. Thanks for another great video just in time for the start of autumn in Germany 🍂 One question: What weight of Kettlebell would you recommend for a total beginner? 4kg? 8kg? Thanks! 😊

  10. Hi Taren. So I have a bunch of compulsory races (all very important. Not doing them is not an option), but the thing is they go right through the whole year so I can't do this whole season thing that you do. Now my question is… How do I incorporate weight training? At the moment I'm just mixing all up. I do my weight related training and then do the usual cardio work ( run, bike swim).

  11. Hey Taren,

    I want to increase my strength for the swim part. Do you have any exercises I can do easily @home with those three things: a TRX sling trainer, my own body weight and a pull-rope. I don't own other things like Kettle-bells, this Hexagon thing from the first few seconds of this vid etc

  12. Beware of crushing the IT band on the rolller Use it with your leg at an angle not flat on. Lots of physios now saying they are treating people with injuries due to incorrect use of roller. A good way to use it is to find the sore point and dorsa flex the leg,foot etc so you are flossing out the soreness.

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