Triathlon Strength Program Series (Day 1)


Intermediate Level of Difficulty (45 minute workout)

This is a program designed to increase the work capacity of a triathlete. This program consists of 2 challenging full body workouts that are designed to increase strength, increase power production to make you a faster, more efficient triathlete.

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WORKOUT SERIES

This workout is part of a "multi-day" training program. You can divide up the days to fit your schedule, however; we recommend that you take a full day of rest to let your body recover between workouts. For example: If you are doing a 3 day workout program, you may choose to workout (Monday - Day 1), (Wednesday - Day 2), (Friday - Day 3).

Day 1 Day 2

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 5 times.

Picture of a male doing Barbell Squats Exercise

Barbell Squats

Barbell squats are one of the best exercises you can do and should be included in every strength program.

Do 5 reps
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Picture of a male doing High Box Jumps Exercise

High Box Jumps

The high box jump is an intermediate lower body exercise. This is an explosive plyometric exercise that targets the glutes and quads.

Do 10 reps then rest for 1 minute
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing Walk-Out Push-Up Exercise

Walk-Out Push-Up

The walk-out push-up is a beginner compound exercise. This is a great dynamic warm-up exercise that targets the hamstrings, core and upper body and is suitable for any fitness level.

Do 5 reps
LEARN EXERCISE
Picture of a female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 10 reps
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Picture of a male doing Anti-Rotation Band Chest Press Exercise

Anti-Rotation Band Chest Press

The anti-rotation band chest press is a beginner level core conditioning exercise that strengthens the abs, obliques and lower back.

Do 15 reps on each side
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Picture of a female doing Double Leg Drops Exercise

Double Leg Drops

Double leg drops are a great lower abs exercise. Perform this exercise after you have strengthened your core and you need to progress from the single leg drops.

Do 15 reps then rest for 1 minute
LEARN EXERCISE