Triathlon Strength Training Routine

How many days a week should
I do strength training during the race season? The answer is like. Work, I get you strength
and off-season work. What’s up, Trainiacs? Off-season is underway and that means that strength training begins. That also means that I’m gonna be giving these Halo
Neuroscience head primers, motor cortex primers a go because helps with strength training. Before I go further, check this out. That is a Winnipeg snowbank. It’s about three feet taller than I am. So I would say probably top
five most common questions that I get is hey, Taren, can you help me out
with strength training? Well, it’s not as simple as that. I’m gonna help you now, and if you wanna just
completely skip this video, go to, and that’s actually a new
resource that I put together with some information
that you can download that is going to give you the routine that I’m about to do now and
a whole bunch of other info. Alright, cars. Okay, we’ll see you in there. (metal clangs) Alright, so let me scooch in here. Apparently, now that I’m
all primed up, I’m ready. So the reason that I
don’t just simply answer, oh, yeah, hey, here’s how
you do strength training for triathlon is because it’s
not quite as straightforward as here’s how you do strength
training for a triathlon. Now strength training,
specifically weightlifting, is a huge load on the body. The entire purpose of it is
to break down your muscles so that you can then rebuild
them and get stronger. The goal of it is to be
anabolic, as in build muscle. However, massive endurance
training is catabolic, it uses up muscle at its deepest points. So when people say, well,
hey, how many days a week should I do strength training
during the race season? The answer is like zero. Because doing both of
them at the same time is like you’re trying to push your body into opposite directions. So now that it’s the off-season and I’m not really so concerned
about endurance training because my next race isn’t
even figured out yet, it’s the time to be focused
on strength training. And what a really good rule of thumb is, is boy, number one, don’t
fall if you’re a camera, is if you’re gonna really
push a triathlon season, look at say, a nine-month race season. In my case, I did my first
race in March in Campeche, did my last race at the end of October. But what I’m gonna do now is
do a three-month off-season where I’m not so worried
about every single workout being really purposeful
for that next race. And what that allows me
to do is take a step back and focus on some strength, and that’s what we’re gonna do up here. And I’ve got a really
specific strength routine and a strength program buildup
that you can incorporate for 11, 12 weeks of really purposeful, well-thought-out by
other people, not by me, strength movements, okay? So I’m gonna go do them, and
we’ll talk our way through it. Oh, my God. I am gonna be walking funny for two weeks. That was a legs-travaganza
that I did not expect. I guess that’s what happens when you don’t do strength
work for six months. It’s my fault. Okay, so the big purpose
function of this routine is number one, it’s entirely sequential. So this routine is step by step. It’s not intended to be
bounced around back and forth, mixed up, and it’s done in
this specific way for a reason. Now it’s also done in this specific way to accomplish the things that we want as triathletes and endurance athletes. We wanna get stronger without adding bulk. We wanna activate the sides of our body, which typically aren’t activated in just day-to-day modern life. We’re very linear as desk workers, as runners, as cyclists. We move in a straight line. And when we start breaking down, it’s because those little
micro movements side to side that are place on our
body throughout the course of a sprint distance race,
an Olympic distance race, and especially getting into
the ultra long distance races of Ironmans, that’s why you
see the stronger, bulkier athletes that aren’t wispy
little things like in ITU doing better in long
distance Ironman events. I’m gonna gloss over all of these because like I said go to to get all of the details of this. But I’ll explain the purpose of this. Number one is you wanna do
this one to two times a week. You wanna warm up with things like walking lunges with no weight, walking lunges with a twist,
toe touches, your ABC skips, things like that to wake up your body. Little bit of foam rolling. I didn’t have it here,
so I used a pull buoy. And once you’ve got that,
you want your glutes and your quads activated,
so we use hip bridges and no-weighted step-ups for that. Now this is where you get
into the meat of the strength. And the single, best strength movement that you can do that’s been found to affect everything from
sprinters to marathon runners to cyclists to endurance athletes, all of us are, is a hex bar deadlift. Look it up if you don’t know what it is. If you don’t have a hex bar deadlift, just use a regular Olympic bar. And what you do is warm up with some lighter deadlift movements, and eventually, what we’re
looking to do 11 to 12 weeks from now is do max hex bar
deadlifts, just the up, and then drop the weight
and not do the down. And the purpose of that max weight, like absolute max eyeballs
popping out of your socket, struggling to do it is to recruit as many muscle fibers as you possibly can. Once you start getting to those max lift, you gotta start recruiting muscle fibers that you don’t recruit just
doing light weights, or running because it’s light weights
over, and over, and over. But recruiting all those
extra muscle fibers create neuromuscular connections
that we can then rely on over, and over, and over
when we’re taking tens of thousands of steps in a run or a ride. Next is you wanna isolate a single side. And once we’re all tired out
by all those heavy deadlifts, that’s where we can start
isolating all those little muscles that are tough to do when you’re fresh. So we do Bulgarian dumbbell split squats, single leg plyometrics, and
we get into stability movement with a single leg step-down
off the side of a bench. Slow downs, slow ups, and we alternate between seven-way hips and a closed-chain glute med. And that seven-way hips, oh, there is pain in my hip
that I did not know existed. Okay, it’s all complicated. There’s a sequential build week by week. Just go to It’s all there. Are you a vlogger? I am. Woo-woo. What’s your YouTube channel? It’s called Triathlon Taren. What YouTube channels do you guys like? Roman Atwood? Do you like Casey Neistat? You know who’s really good? Roy Purdy, best dance movies on YouTube.
Oh, this guy. You guys wanna be in the vlog? Sure, sure.
Yeah. Camera’s going right now.
What’s up? Hi.
What’s up? Alright, there you go, Trainiacs. You’ve been asking for
strength and off-season work. I get you strength and off-season work. Fun fact, if you didn’t know it, the very first daily vlog that I ever did was ended off right. Hi. There you go. Man, put a puffy camera
out there and kids go nuts. Go check out the very first vlog I did. I’ll link it right up to the side. It’s nasty. Later, Trainiacs.

One Reply to “Triathlon Strength Training Routine”

  1. Taren, Check out my local gym here in Sydney's Northern Beaches "Joe's Basecamp" youtube channel, as they have an awesome library of strength exercises.

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