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Triathlete Strength Training

As a triathlon coach and part time personal trainer (I was full time before starting a different career), I have seen an endurance discipline become more and more neglected. Strength Training. Triathletes and runners, especially those that are time crunched will choose miles over weights even though these sessions will provide training benefits to speed and strength over long durations. A runner can be super fast, but without the strength to sustain speed over hills and long duration, the runner will not be able to sustain speed for the race. So I wanted to shed some light onto some basic exercises to do that I find beneficial. Keep in mind these exercises are basic, and should be progressed properly. Form must be stressed as well!

Activation and Corrective Exercises
(perform 2 rounds of each)
Squat to rotation (body weight, 8 rotations to each side)


Lateral Band Walk (keep the band tight the whole time! 10x per side)

Tall Kneeling Hip hinge (12 reps)


Valgus Squat (12 reps) (place band just above knees, squat down making sure knees don’t collapse in or open out.)

TRX Squat row to T (12 reps)



(Perform 2 Rounds of each)

Star Lunge (body weight, 3 times through the “Star”)

Lunge with Medicine ball diagonal chop up (8 to 10 lbs, 8 per side)

Kettlebell Deadlift (6 reps, 50 to 60 lbs)


Push Up with Bird Dog (12 reps) (knees can touch the ground if needed)


Goblet Squat with Kettlebell (10 reps, 35 lbs)


Lat Pull Down (80 lbs, 12 reps)


Stablity Ball Hamstring Curls with bridge (15 reps)

Stability Ball Marching with bridge (20 reps)


While I have attached videos to assist. Please feel free to reach out with questions! I can also help with proper progression for each exercise and possible exercise alternatives.

F2C Ambassador Brandon Dombrowski Processed with MOLDIV

Email Brandon Dombrowski

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