Here are some power and speed exercises for triathletes.
Hang Clean or Dumbbell Clean1 of 19
Deadlift the barbell into the standing position and load your hamstrings by pushing your butt back. Lower the barbell just above your knee.
Hang Clean or Dumbbell Clean Part 22 of 19
Keep your torso tight and your shoulders back. Jump aggressively, while shrugging your shoulders.
Hang Clean or Dumbbell Clean Part 33 of 19
Drive the bar into the rack position with your elbows high, finishing into a front squat. A great alternative for beginners is to use a pair of dumbbells.
Single Arm Kettlebell Snatch4 of 19
Start with your feet shoulder-width apart. Hold the kettlebell in one hand with your palm facing away from you. Bend your knees and waist just like a kettlebell swing.
Single Arm Kettlebell Snatch Part 25 of 19
Swing the bell between your legs and explosively pull it forward while keeping your arm straight and extended. Your arm ends up fully extended above your head.
Single Arm Kettlebell Snatch Part 36 of 19
As you finish the movement, the kettlebell needs to flip over your wrist and rest on your forearm. You don't want the bell to smash into your forearm, as it needs to land softly. Lower the kettlebell without any resistance and repeat the movement.
TRX Lunge Jumps7 of 19
Put your back foot into the handle. Make sure the bottom of your foot is facing up. Look straight ahead and keep your core tight, this will keep your spine in a neutral position.
TRX Lunge Jumps Part 28 of 19
Bend down until your knee is bent to a 90-degree angle. Now, with your front foot, jump straight up. Land back on that foot, stabilize and repeat the exercise.
Dumbbell Push Press9 of 19
Grab a pair of dumbbells and place them on your shoulders. Bend your knees sightly and push your butt back.
Dumbbell Push Press Part 210 of 19
Press the dumbbells over your head quick. Return into the starting position and repeat.
TRX Push-Ups11 of 19
Put both of your feet in the straps. Get your self into a push-up position and tighten your abs and shoulders.
TRX Push-Ups Part 212 of 19
Lower yourself to the floor, and return to the starting position. If you're able to, you can make this exercise more explosive by doing a plyometric push-up.
TRX Single Leg Knee Drive13 of 19
Place both of your feet in the straps. Get yourself into a push-up position. Quickly drive your right knee towards your right elbow.
TRX Single Leg Knee Drive Part 214 of 19
Return to the starting position and switch to your left leg. Do this exercise quickly while maintaining a tight torso.
TRX Jump Squats15 of 19
Grab the straps with both of your hands and face the anchor point. Squat down and then jump straight up into the air.
TRX Jump Squats Part 216 of 19
Land softly on your feet and repeat the movement. Make sure you're landing with both knees over your feet. Don't let your knees cave inward.
Sprint Circuit #117 of 19
It's always a good idea to work on sprinting. Circuits will give you a chance to work on your running technique while you're tired. Here are two circuits to try.
Sprint Circuit #218 of 19