Upper body strength is important for all three disciplines of a triathlon. The lats, biceps and pectoral muscles are used to create power in your swim stroke, and the back and shoulders are used to generate arm swing during the run and to stabilize the bike on climbs. Weakness in any of these muscle groups will affect your performance.
Instead of making the mistake of concentrating on lower body strength, use the following sample exercises and workouts to incorporate upper body exercises into your training routine.
* Note: When strength training, use the same principles that you would use for your long runs or rides. Add weight and sets gradually and complete the exercises no more than two times per week.
Strength Training Tips to Remember
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Shoulder Press
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Shoulder Press Continued
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Inverted Rows
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Inverted Rows Continued
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Dumbell Bench
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Dumbell Bench Continued
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Dumbbell Back Rows
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Dumbbell Back Rows Continued
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Back Extension
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Back Extension Continued
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Sample Upper Body Routine: Day 1
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Volume Day: Begin with 10 to 15 minutes of light jogging and dynamic stretching. The stretching should include upper body movements to help prepare the body for the workout.
1. Shoulder press: 5 sets of 5 repetitions with 1 to 3 minutes of rest between sets.
2. Inverted rows: 5 sets of 8 repetitions with a
superset
of dumbbell bench press. Complete 5 sets of 5 repetitions with 1:30 to 3 minutes of rest between sets.
3. Back extensions: 5 sets of 10 repetitions with 30 seconds to 1-minute rest between sets.
4. Finish with a core circuit of 6 to 10 minutes with minimum rest.
Sample Upper Body Routine: Day 2
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Begin with a 10- to 15-minute warm-up of light jogging and dynamic stretching. The stretching should include upper body movements to help prepare the body for the workout.
1. Shoulder press: 1 to 2 sets of 5 repetitions. The load should be heavier than the first day. If you complete a second set, rest for 2 to 3 minutes between the set.
2. Dumbbell bench press: 3 to 4 sets of 5 repetitions.
3. Follow with a super set
of dumbbell back rows, 3 to 4 sets of 5 to 8 repetitions.
4. Finish with 5 to 8 minutes of core exercises.
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