Strength Training for the Endurance Athlete

Illustrations and description of each exercise in conjunction with the article printed in Competitor Magazine

***note: new activities should only be performed after the consent from a doctor. Fast-Tri Sports, USA Triathlon, and all affiliates are not responsible for any injury or death that may occur as a result of using this strength program. Consult your doctor prior to trying any of these exercises.

1. Jack Knife Crunch
(focus area: hip flexors, abdominals)

Sit on the mat with hands by your hips, slowly extend out your legs and then retract while balancing on your tush.

NOTE: Thank you to "Iron Rookie" Dave for showing us the proper form in the photos below. For each exercise requiring repetitions, timing should be two seconds up and two seconds down. Keep your movements slow and controlled.

2. Side Plank
(focus area: obliques, transverse abdominals)

Hold this position as long as you can. Ensure the bottom arm is directly under the shoulder for support

3. Plank
(focus area: Rectus Abdominus)

Hold this position as long as you can. Ensure the bottom arms are directly under the shoulder for support. Keep the torso straight.

4. Crunchy Twist
(focus area: Rectus Abdominus, obliques, hip flexors)

Balance on your tush with knees close to the body. Clasp your hands together. Tap the mat on each side of your body without touching your feet to the ground. One repetition is completed after tapping the mat on both the right and left side.

5. Superman
(focus area: lower back, Glueteus)

Lay flat on the mat with arms in front of you. Raise everything off the ground as high as you can as long as you can.

6. Push Ups
(focus area: Chest)

With your head and torso straight, position hands a little wider than shoulder width. Lower yourself to the ground ensuring you almost touch the ground with your chest. This exercise is performed using max repetitions for each set. (alternative: Perform the exercise from your knees ensuring the torso is straight)

7. Leg Press
(focus area: quads, glueteus)

Set back rest at medium tilt. During the extension, stop just short of full extension. (ie: don't lock out your knees) On the return, stop at 90 degree knee bend. Keep movements slow and controlled. (remember, about 2 seonds up and two seconds down)

8. Dumbbell Row
(focus area: back, rear shoulders)

Place one knee and one hand on a flat bench. Ensure your back is flat. Pull up on the dumbbell focusing on your back muscles while keeping your torso still. (ie: no rocking)

9. Balance Lunge
(focus area: quads, hamstrings, gluteus)

Start in a standing position. Softly lunge forward with the right foot and slowly lower your body down as low as you can until your upper leg is parallel to the floor. Ensure your knee does not move past your toe. Stand up on your right foot keeping your left foot off the ground. Then softly lunge forward with your left leg and repeat this sequence.

10. Pull Up or Overhead Pull down
(overhead pull down is illustrated)
(focus area: latissimus and biceps)

Grasp the bar placing your hands shoulder width apart. Keep back erect with a slight lean backwards. Pull bar down focusing on using your latissimus muscles.

11. Plie Squat
(focus area: adducters)

Stand with your feet much wider than shoulder width apart and toes pointed out. slowly squat down. Gradually work toward having your upper leg parallel to the floor. Take your time here and be conservative with your effort.

12. Ovehead Press
(focus area: shoulders)

Grasp two dumbbells and place them in line with your ears in a supinated position. Focusing on squeezing your shoulders to raise the weights over your head.

13. Tricep Kickback
(focus area: tricep)

Place one knee and one hand on a flat bench. Keep torso flat. Raise your elbow as high as you can without twisting your back. Raise the dumbbell moving only your elbow joint. Don't swing the weight, control your movements.

14. Standing Calf Raise
(focus area: calf)

Grasp two dumbbells and stand with your feet about 12 inches apart. Slowly raise up on your toes ensuring you squeeze your calf at the top of the lift. This can be performed with your toes on a board to increase range of motion, but is extremely effective either way.

15. Dumbbell Curl
(focus area: bicep)

Stand with your feet staggered front to back. Without rocking, raise the dumbbells from up to vertical. Rotate the dumbbells through the exercise to end with a supinated position. (ie: your palm will face inwards and rotate through the exercise to face your chest)