One way to attack imbalances is through mobility training. Spend time increasing mobility in your legs, quads, hip flexors, chest and shoulders. When these areas are tight it can affect every movement. A mobility program that addresses your weaknesses will allow to you move more efficiently and reduce your chance of injury.
Unilateral strength exercises can also help triathletes correct muscle imbalances and build strength and power. The following strength and mobility exercises will help triathletes race faster, push harder and perform at a higher level.
TRX Lunge1 of 10
Set the TRX straps so that the handles hang down by your calves. Place your left foot into the handle, make sure the top of your foot is facing the floor. Look straight ahead and keep your core tight, this will keep your head, neck and spine in a good position.
TRX Lunge con't2 of 10
Step forward with your right foot as you bend your knee and push your butt back (like you're sitting in a chair).
Complete 4 to 5 sets of 5 to 8 reps on each side.
Deadlift3 of 10
Stand behind a barbell with your feet shoulder-width apart. Grab the bar with both hands and bend your knees so that your shins touch the bar. Keep your arms locked and straight, and keep your shoulder blades directly over the bar.
Deadlift con't4 of 10
Keep your back straight as you lift the bar vertically and stand up by raising your hips. Keep your core tight throughout the movement.
Do five sets of five reps.
Kettlebell Swing5 of 10
Stand with your feet shoulder-width apart and hold a kettlebell with both hands. Keep your hips and knees bent as you swing the kettlebell between your legs. Snap your hips forward and swing the kettlebell to chest level. Let the kettlebell drop without any restriction, swing it behind your legs and repeat the movement.
Complete five 30-second sets.
Farmer's Walk6 of 10
For this move, use the same setup as the deadlift and remember to keep your back straight, retract your shoulders, lock your arms, and lift with your legs.
Hold a kettlebell in each hand and keep your head up as you walk 50 to 100 feet.
Do 4 to 5 sets.
Inverted Rows7 of 10
Hold onto a bar with both hands. Lean back, keep your feet stationary and your body rigid. Pull your body up towards the bar.
Do 4 to 5 sets of 6 to 10 reps.
Renegade Row8 of 10
Start in a push-up position, holding onto a pair of dumbbells or kettlebells. Push one kettlebell or dumbbell into the floor as you lift the other weight to your side. Lower the weight and repeat the move on the opposite side.
The goal is to keep your spine rigid and your pelvis stationary as you row the weights.
Complete 4 to 5 sets of 10 to 16 reps.
Russian Twist9 of 10
You will need a medicine ball, dumbbell or weight plate for this exercise.
Sit on the floor and lean back to about 45 degrees. Keep your knees bent and hold the weight straight in front of you with both hands. Twist your torso quickly to the left and then back to the right; that is one rep.
Repeat the exercise for 10 to 30 seconds, complete 4 to 5 sets. As you build strength, increase the weight.