Triathlon Strength Training “Secret Sauce” Routine

– Morning Traniacs. Time for a little brekkie, before some strength. Here, let me show you
what I’ve been having. Basically just for the last few days, this isn’t an all the time kind of thing. So to just get something in my stomach before the light morning workouts that I’ve been doing in the off season, a little bit of decaf coffee, trying to get off the caffeine, but still like my coffee. And then I flavor that up with this, this is the Ancient
Nutrition bone broth protein, the peanut butter flavor is delicious. Holy smokes. I pay for this. Like they aren’t paying me to say that. Love it. Bone broth is really,
really good for the stomach, and it’s just a good
absorbable source of protein. And then I have a couple
scoops of sunbutter. Nothing super specific about that, just that without me doing really any intense training right now, there’s not a lot of reason to have carbs. I mean I still have
some throughout the day, I have my fruit, I have
some carbs at dinner, but fueling workouts with
carbs, not totally necessary. Gracie what are you eating? Labs, right. Yeah, the yard is not food. So, little bit of just protein
to make sure that I’m sparing muscle when I do these light
workouts in the morning, and then just a little bit of
fat just to settle my stomach. Something that is a lot more specific is we’re gonna go out there, and do a big, serious strength workout, and after that I’ll explain
how you should change how you approach strength training versus swim bike run training in this time of fall off-season, base building season. We’re talking northern hemisphere
October to early January. We’re gonna lift hard. I’m a big fan of peanut butter. (upbeat music) In the off-season, base season, when we’re focusing on a lot more strong, like heavy compound lifts, it’s important to make that
before we get into that stuff we don’t just walk into the gym and start throwing around heavy weights. We’re triathletes. We’re not good at throwing
around heavy weights, so we gotta make sure that our blood flow is really ship-shape, so we can just do a little
bit of foam rolling. Oh, oh, so many speed bumps in my back. Oh. Then getting into a little bit
of weight bearing exercises to actually start priming
the muscles to carry some of the heavy weight that we’re gonna do back there later. It’s good. But not looking at really
just tiring out the muscles, more just activating them. Making sure that they’re awake. So right now, I’m focusing
on activating the glutes. The side bum. My ba-donk-adonk. (upbeat music) then I’ll often pair this
with some sort of box step up to get that linear movement. So the side that we just
did with the kettlebell warms up the side, lateral, and then this is a little bit more linear. Front and back. We’re about to get into it. (upbeat music) the final part of the warm up, before we get into this
main deadlift workout is, actual deadlifts, but with
very, very light weight. All the way up, all the way down, making sure that our body is ready to move heavy weight right there. Let’s do that right away. All right, so the main part
of this workout is this. It’s three or four sets of anywhere from one to five reps with a really,
heavy, challenging weight of hex bar deadlifts, ideally. Ideally hex bar, but if all
you’ve got is a regular bar that’s totally okay. And then here’s the big
thing that make this really, really good for triathletes
who don’t wanna put on weight, but wanna build power so we have a better power to weight ratio. You lift the weight, drop it. Now I know, all the
weightlifters out there are gonna say, “Hey Taren, “you’re missing out on some core benefits “by using that weightlifting belt. “You’re missing out on
some mass building benefits “by not lowering the weight
in a controlled fashion.” We’re not weightlifters,
we’re triathletes. So that lowering ends
up putting on weight, so even if we are getting
stronger we might not get any faster swimming, biking and running because our strength to
weight ratio isn’t improving, and we’re also triathletes, we aren’t really good weightlifters, so everything that we can do like this, that avoids any chance of
injury is gonna be good. Yeah, I admit that I give
up a little bit with this and with dropping the weight, but it makes it really good
for what us triathletes do. And then here’s the big thing
that makes this beneficial. After doing those ups and drops, you wait 30 seconds and
then you do five max jumps onto a really high box
or just out of the hole, jumping up and that is called
post activation potentiation which is actually going
to make you stronger than if you had just done the lift. (hands clap) It’s time. Let’s get that music cranked up. (upbeat rock music) (sighs) All right, so that’s the main
chunk of the workout now that our big muscles are tired. It’s time to get the small muscles. And there’s lots of options to do that. I just like to do two exercises. Like to go up against
a wall and press out, which is really tough when you’re tired. But there’s a bunch of
different ways to do it. That deadlift routine
is kinda what I think the secret sauce to our
strength training component on is. Now, what you, you know, there’s a whole
different bunch of variations of how to warm up, how to cool down, stuff like this that you
do before, during, after, the build of how you build up, those deadlifts, the reps,
the rest period, all that. This is an old free download, go to, and you can get that full workout. Let me finish this up,
and then I’ll explain why we do that now in
the season and not later. That’s probably, that’s
secret sauce number two. That’s the jusj, the extra jusj on top. No more. No more. No more, no, no no. Nope. I am done like dinner on that. You have a head of fluff there. All right, so that whole
strength routine like I say you can get that at
triathlontaren/strengthroutine, that’s also built in automatically to all the athletes on and will prompt you for when to do this throughout the season. Now that part, like that when you do it throughout the season is really critical. You don’t wanna be doing
really heavy strength building, power building, heavy
movements that beat you down so that you can grow
and then become stronger with weights in the race season. That’s where strength
training has got a bad rap in endurance sports. Because it takes a lot out of you. So a really good time to
do this is the off-season, the base building season
on, for us that’s October through
to the end of January. And, how you can think about this if you’re doing it on your own is, during the race season swim, bike, run is like 90% of the focus. Strength training largely just maintenance and making sure that our
muscles are activating, not atrophying. But in the off-season, in
the base building season we can change that so that
strength ends up becoming somewhat 30% of our focus, and the others can be
somewhere like 20, 30, quick math, 20. Pretty proud of myself for that. So if you’re looking at
doing this on your own, how you can think of the pie chart. Oh, we should just do a quick pie chart, I think we’ve got a plugin
to do a quick pie chart. But 100% of your intensity
focus during the race season should be swim, bike, run. You could still some strength training but it’s way more focused
on just activating muscles and making sure that they’re firing. But in the off-season and base building we can switch that. So that somewhere around
80% of your intensity focus can be focused on strength, whereas the other 20%
is just a little bit in your swim, bike, run. Now what I’m not talking
about here is time, it’s not that you’re spending
80% of your workout time in strength training. You might only be training
for strength twice a week, but all of the intensity, the focus of being okay
with being beat down is put into that intensity bucket where swim, bike, run is largely just recovery, it’s rejuvenation. In little while I’m actually
just gonna go for a swim later this afternoon that
will be really, really light. Swimming, biking and running should all just be really light, zone two, during the off-season and base building. So if you’re looking at that pie, huge amount of it is
dedicated towards strength. And those aren’t exact
numbers with that pie, that’s just top of my head. But this is how we do
it on So Traniacs, go check that out, or if you’ve already
kind of been through that and you’re looking for
training for next year check out, there’s a free 14 day trial
and you can see what it’s like. All of this is scheduled for you, and we’re actually in
the season right now, thanks Gracie for ruining the audio, that we are into this heavy stuff. Later, Traniacs.

18 Replies to “Triathlon Strength Training “Secret Sauce” Routine”

  1. Look I can be the weirdo that says "first" I never got the appeal of doing that, but now I'm one of the cool kids. Great video.

  2. How much damage (if any) is done to your concrete slab when you drop the hex bar? I have a portion of my basement that i'm going to turn into a pain cave and i'm worried about destroying the concrete if I drop weights; even with the appropriate rubber flooring that you have.

  3. no off-season, on-season stuff: i just do regurlarly pull-ups, push-ups, planks and squats (without extra weight). 3 times per week, in winter due to less outside training i add bench press, butterfly to shred some extra kilos

  4. When doing strength and conditioning for rowing in uni, our trainer (former s&c coach for the Baltimore ravens) had as do 6-second eccentric deadlifts. Better for injury prevention and core strengthening. My opinion is that if you're dropping the bar, your missing out on the injury prevention benefits, especially when most of the movements in triathlon are concentric. Same thing with wearing a belt which lowers your dependence on core activation. If you're worried about putting on too much muscle, it's more the amount you're eating than the lift you're doing. I also don't see the reason for raising your hands up to your shoulders after doing a mini shrug and letting go of the weight. Please note this isn't hate comment, just my opinion.

  5. This guy just gets on my nerves. Not only is he a self proclaimed nutritionist, a self proclaimed triathlon expert and coach, now he is a self proclaimed trainer and exercise specialist. I have been a in the fitness industry for 10 plus years and not only is he wrong on a lot of this but his form is lacking. No data supports him dropping the weight, it is pointless. He isn’t lifting heavy enough to worry about building too much muscle. On his box jumps, he is slamming into the Box. The landing should be very soft on the feet. I still don’t understand why people would listen to his advice. I guess they will learn the hard way. Oh well.

  6. Hey Taren, thanks for the video.
    I was just wondering why you drop the weights on the deadlifts when on your running the excentric contraction for the posterior and glutes are the actual muscle contraction that happens during the phase of contact and by working only the concentric phase, wouldnt it be the opposite target muscle?

  7. Good tips here, but I really don't think there is a "secret sauce," like the title suggests. There are a lot of wrong ways to do strength training, but there are hundreds of right ways to go about doing it. Each individual athlete will be different.

  8. I'm a fan of your but man, this is ridiculous. Saying the eccentric portion of a deadlift makes you put on weight? Huh?

  9. Big fan.. but please leave anything out of bike/swim/run to others more qualified to talk about it. The misinformation in this video made me cringe a few times.. doing a proper and complete squat rep will make you put on weight? this is worse than your "fast in between meals" how to fast video

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