Movement Preparation
Once we are activated the movement preparation is next. This is where we implement specific movement drills to increase flexibility, mobility and overall functional movement. Think of this as your “dynamic flexibility” portion. These drills will also assist in increased blood flow and increased heart rate to prepare the body for the workout ahead. Staples in my movement preparation section are: lunging variations, deep squat to hamstring stretch, leg swings, leg cradles and knee raise pulls. Once these are completed you should go into some specific running drills to continue to elevate the heart rate. Also, working on proper running mechanics daily will enhance your overall running efficiency. Examples: High knees, butt kicks, skipping, carioca, lateral shuffles and tempo running. At this point you should be completely ready to get to the “bulk of the workout”. Grab some water and then continue.

Deep squat to hamstring stretch – 5 times through
Leg Cradle and Knee Raise Pulls – 5 reps/leg
Leg Swings – 10/side
Side Lunge – 5/side

Power Work/Shoulder Stability
In my opinion, triathletes lack power. They swim, bike and run like crazy. But ask them to perform a few jumping exercises and there is no power produced. If you are the athlete that wants to get faster and more efficient (I am sure this is most athletes) then you need to implement a plyometric program into your routine, especially in the off season. The first 4-8 weeks of a proper plyometric program should be concentrated to perfecting landing mechanics. Learn to land soft, balanced and controlled. Focus on one jump at a time. There should be no more than 30 foot contacts each workout, so 3 sets of 8 jumps is ideal. You shouldn’t even begin a “true plyometric” (a repetitive movement) until you have mastered perfect landing mechanics and have built some elasticity throughout the muscles. This takes time. Start with 8 individual box, squat, or hurdle jumps. Land balanced, soft and controlled. Reset to starting position and repeat. Along with lower body power you need to build upper body power as well (this will assist your swimming stroke). I like pairing my lower body power work with an upper body medicine ball slam. So right from the jump, grab a medicine ball (no heavier than 6 lbs.) and perform 10 overhead slams. Then after this it is a good idea to hit a corrective exercise. Perform Y’s/T’s/W’s for improved posture and shoulder stability. This will give you adequate recovery time in between the power work.

Strength Work
It is now time to perform some functional strength training movements. This portion should take no longer than 30 minutes. Remember, have a plan of action and your workouts will be more efficient. I like to have tri and quad sets designed into the workout to be time efficient. Also, remember to have perfect exercise technique. The eccentric (negative) part of the lift should be slow and controlled and the concentric (positive) should be strong and stable. Do not lift too heavy where you form suffers but vice versa do not lift too light where you are not pushing yourself. The more control each movement is, the more effect it has on the body. As for sets and repetitions, mix it up. One day hit medium weight with higher reps (10-15) and on another day hit higher weight with lower reps (4-8). Undulating your repetitions has been proven to be the most effective method of periodization. For strength gains, you do not need more than three sets to see improvements. Make each set count!

Here is an example of what the strength portion could look like:

1a: Split Squat x8/leg – knee dominant
1b: Inverted Rows x 12 - pulling
1c: Front Plank 2 x 20 seconds – core stability

2a: Stability Ball Leg Curl x 10 – hip dominant
2b: Perfect Push-up x 15 - pressing
2c: Mini-Band Lateral Walks x 8 small steps left/right – hip stability

Depending on your fitness and where you are at in your season is how many sets you will complete. The idea is to go from one exercise right to the next one.

There are many exercises you can place into this routine. Just remember you need balance. Here is a list of basic movements in their correct category:

Knee Dominant: Squats, lunging, step-ups, split squats and 1-leg squats
Hip Dominant: Stability ball leg curls, deadlifts, single leg deadlifts and hip lifts
Pressing: Push-ups, bench press, dumbbell bench press, shoulder press
Pulling: Chin-ups (underhand grip), pull-ups (overhand/wider grip), inverted rows, cable pulldowns and DB rows
Core Stability: plank variations

Specific Conditioning
Conditioning needs to be implemented at the end of the workout. Yes, even for triathletes. But this portion doesn’t need to be long. I save 4-8 minutes for a high intensity conditioning set that will build anaerobic power. I have laid out 2 sample conditioning sets that you could use at the end of the workout.

Conditioning Set #1: perform for 20 seconds and rest for 10 seconds
*perform 2-4 rounds, depending on your fitness level
a) bodyweight speed squats
b) burpees
c) speed lunges
d) 10 yard sprints

Conditioning Set #2: perform for 20 seconds and rest for 10 seconds
*perform 2-4 rounds, depending on your fitness level
a) MB reactive overhead slams
b) MB chest slams
c) Squat Jumps (GOOD FORM!)
d) Bike Sprint

The full routine should take no more than 60 minutes. Be efficient and limit your rest time. If you need water, grab a quick sip and continue with the workout.

You now have the appropriate tools and education to build your own individualized strength training program. You must keep it simple and do not get too complicated with your exercise selection. Master the basic movements and perfect your exercise technique. In order to continue to see increases in strength and performance you need to push yourself in the gym and do the correct things.

If you have any questions, please email me at JustinLevine03@hotmail.com anytime.