Historically most people, including triathletes, think of strength training as bodybuilding. Unfortunately this thinking keeps many triathletes from participating in a properly designed strength and conditioning program. For most endurance athletes the benefits of strength training are outweighed by the fear of gaining too much bulk, loss of flexibility and diminished "feel" of their sport. In recent years much has been learned about the specific strength and conditioning exercises that best suit triathletes.

Current thinking shows that functional strength training leads to better muscular balance and joint stability, which will lead to fewer injuries and increased performance. Strength training that is "functional" mimics the movement patterns that are used in swimming, cycling and running. By incorporating various exercises utilizing minimal equipment you will assure yourself of that extra edge next season. Now is the time of year to get organized with your off-season training. Use the tips below to get started today

10 Tips of a Functional Strength Training Program for Triathletes:

1. Specific to the sport - Your routine must help develop and maintain sport specific strength. Don't just do a basic circuit of weight machines, as there are many new training devices that allow you to make your training more sport specific. Cable machines, physioballs, medicine balls, balance disks, etc- all allow for more functional training.

2. Prevent Injury - Obviously strength training helps build strength, which helps minimize the chance of injury, improves resistance to fatigue and improves endurance. The ability to resist fatigue can allow you to hold a set pace for longer or too increase speed over a given distance. Muscular imbalances are also improved with a properly designed functional program.

3. Increase Core Stability - Working on an increased ability to maintain an athletic posture over long periods of time is very important. Trunk stabilization leads to more efficient movements. The more stable the core the more efficient power is transferred from the lower to upper body.

4. Multiplaner - A properly designed program will have a fair amount of training from all planes of movement. Most triathletes spend too much time in the front to back saggital plane. A properly designed program will include exercises from all three planes of motion, frontal, saggital and transverse. Good examples are multiplaner lunges and step-ups.

5. Include exercises from all four pillars of movement.
The four pillars of movement are:
I. Standing or Locomotion
II. Changes in Level
III. Pushing or Pulling
IV. Rotation

This point is very important and often neglected. The body moves in a complex interaction of all four the pillars. Don't neglect any of the pillars in your program. The most often neglected is rotation.

6. Progressive - In order to get stronger one needs to progressively overload their strength. If you don't progress with your program you're wasting your time. Progression also means varying your speeds of movement to make them more sport specific.

7. Time Efficient - The program must not take up too much time. 30-45 minute 2-3 times per week. Endurance athletes would rather be training outside then spending time at the gym, but the time spent is well worth it. Incorporating various forms of circuit training allows you to get more done in less time.

8. Periodized - Just like your annual training plan for your racing you need to vary the program to get optimal results. Don't just lift in the off-season. If you don't left year round you risk losing most of the strength that you worked so hard to get. A simplified plan would include the various phases:

Stabilization Phase - 4-6 weeks, 2-3 times per week
Total body circuit training to work on muscular imbalances and stability.
Stabilization work requires much higher reps /time range per set, but with fewer sets. One to two sets are all that is needed since the reps can be as few as 15 or as many as 30 reps per set.

Sport Specific Strength Phase - 4-6 weeks, 2 times per week
Total body circuit training to work on sport specific strength. If you are training for maximal strength, which is advisable during the foundation or base phase of training, aim for a range of 2 to 3 sets of 8-15 repetitions per set.

Power Phase 2-4 weeks, 2 times per week
Power training will require less weight than strength. This is to allow for maximal-speed of movement, and high nervous system involvement to avoid nervous system fatigue, 5-6 reps per set, for 2-4 sets is recommended.

Strength Maintenance Phase - during race season, 2 times per week
Total body circuit training to maintain sport specific strength during the race season. Aim for a range of 2 to 3 sets of 8-12 repetitions per set.

9. Integrated - By incorporating exercises that work on flexibility, core, balance, strength and power in every workout you are integrating your training efforts. Performance is an integration of all those aspects.

10. Individualized - Your program should be suited to your individual needs not some cookie cutter program. Consult with someone that knows the specific needs of a triathlete.

Get with the program!
Functional strength train to reduce your risk of injury, increase your level of performance, and set yourself up for a great season next year. Don't just perform bodybuilding exercises, which most all athletes carry out. Utilize the latest forms of training to get the most out of your valuable training time. Through the use functional training, you can expect to continuously increase your power, strength and stability for years to come.

For more information on functional strength training look for the upcoming release of the DVD/e-book Triathloncore soon. The DVD/e-book will include strength and conditioning programs to optimize the results of triathletes. It will be available at www.triathloncore.com.

If you are interested in having a individualized functional strength and conditioning plan specific to triathlon please contact Coach Eric at coacheric@triathletecoach.com

Background
Fitness Director and head Personal trainer at the Santa Barbara Athletic Club

Competitive runner/ triathlete for over 20 years.
B.S. degree Exercise Physiology, UW-Madison.

Certifications
- USA-Triathlon Level 1 Coach

National Academy of Sports Medicine
- Performance Enhancement Specialist -
- Personal Trainer

National Strength and Conditioning Association
- Strength and Conditioning Specialist

American College of Sports Medicine
- Health and Fitness Instructor

Mad Dogg Athletics
- Spinning Instructor