Triathletes using strength training and conditioning to enhance their overall training should include high-intensity bodyweight workouts at least once a week. These short but intense sets help you build strength, develop your anaerobic capacity and gain explosive power. They also provide a cardiovascular workout. High-intensity sessions around 10 to 15 minutes are sufficient if you push to your limit.
These three workouts use classic bodyweight movements combined to engage different muscle groups. They can even be performed at home if you have the minimal equipment.
– 10 push-ups
– 20 sit-ups
– 30 squats
For those who can’t complete full push-ups, modify the move by either performing it on your knees or lowering yourself from plank fully down to the ground and pushing back up with a straight back.
For added difficulty, hold dumbbells (choose a lighter weight) out in front for the squats. This adds a workout for your arms, helpful for developing stroke power in swimming.
Complete entire set in fastest time possible.
1 minute plank
50 lunges (each side counts as a rep)
50 step-ups on box (24″) or any similar surface available
1 minute plank
Push to your max in each movement for 50 seconds of work, 10 seconds off. This workout is 10 minutes (one minute per exercise), but for added difficulty pick your toughest five and add them on for an extra five minutes. You will need access to a pull-up bar and a kettlebell for this workout.
1. Sprinter knees. Run in place as fast as possible raising your knees as high as your can.
4. Pull-ups. If you can’t do a pull-up, try the negative pull-up modification.
5. Jumping squats
6. Plank. Hold for the full 50 seconds.
7. Hand-to-toe touches. Start in high plank, with wide hands and wide feet. Reach down with your right hand and bring your left toe to meet your fingers. Repeat on other side.