Strength And Conditioning Workout For Beginners | Be A Stronger And Faster Triathlete
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Published 2018-01-01
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I do have some very good reasons as to why you might want to start making regular trips to your gym. Well the obvious, you will get stronger. Which translates to being more powerful. And therefore faster. And it'll also make you more efficient. But you can see your gym as prehab. So you can work on your weaker areas. Preventing yourself from getting injured. And therefore, saving a bit of time in the long run.
But you might be worried that going to the gym will make you too big and muscly to be a triathlete, and it's purely for cyclists. But it's not actually. You'll see professional swimmers and runners in the gym just as much as you will cyclists. So, if you are new to strength and conditioning, we've put together a basic plan to help get you started. That you can adapt to suit yourself.
A simple exercise to start with is the back squat. So the bar will be across your shoulders. But, before you get to the bar, you just check you've got the right movement for the squat. So, start with your feet a little bit wider than your shoulders. Just slightly. Either facing forwards, or slightly facing outwards. And then from there, you're going to bend at the hips and the knees. Squatting down as far as you can comfortably go. And then back up again. Trying to keep your back nice and straight. It'll be really important when you've got the bar on. If you've got a mirror, just check your form in the mirror. Do a few of these to make sure you're nice and warmed up.
And then when you are warmed up, it's time to get to the bar. And if you're new to it, then start with the lightest bar you can find. Without any weights on. And you're just gonna do a few simple squats with that. So, make sure it's the right height. That you can duck under it and take the weight on your shoulders. Also then, you can get rid of the bar quickly if you find it too heavy. And just walk back into these.
So, this is already setup with the right height for me. I'm gonna duck under. And I take the weight just across the top of my shoulders. Find a nice comfortable hand position. So your hands are gonna support the weight for your shoulders, take most of it. And then stand up. Step backwards away from the rack. And find the right position. So once you're comfortable in that position, you're just gonna repeat the movement you did earlier. Squatting down. Facing forwards. And driving back up 'til your legs are fully straight and extended. If you're finding this easy, or you're happy with it, go to a heavier bar. And then you can start to add on some weights.
This is an upper-body exercise. It's the lat pulldown. So, as it sounds, it's gonna work your lat muscles down here. And it's perfect for swimming. So you wanna find a bar similar to this. And if you've got one that's on cables, make sure you've got the weight the same on either side.
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All Comments (21)
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Squats, Deadlifts, and Step-ups are the strength training exercises I do as a Road cyclist.
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remember to concentrate on form. Too many people get obsessed with how much weight they can lift and don't get the most out of the exercise. Start low and build up over time
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This is almost my exact routine. I just add some weighted core work and low cable rows. This is great advice.
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1 - Deadlifts 2 - Pull Downs 3 - Reverse Lunges 4 - Dumbbell Bench Press 5 - Hamstring Curls
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Exciting! 2nd year doing triathlon and 2018 will be my year! thank you for all the videos
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You definitely get a thumbs Up, you explain things so clearly
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Wow ! As usual best advice and exercises!!!! 👍
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For us deskworkers and coming from a bike background, can you do a video about what to do when you have low flexibility in those affected muscle to gain more freedom of movement?
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Great stuff guys! Quick point...you don't want to flare your elbow that much when you bench press! Terrible for your shoulders! Smaller movements to strengthen the rotator cuff will be much more effective for compliment swimming
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I want more videos like this.
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Thanks! Just what I needed to help with my NY resolution of incorporating strength and conditioning work into my week :)
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Thank you ! Great video!
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Magic weights on the squats, they dissapeared and then reappeared? 😂
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This was great. I’m doing some, and learned some new, so thanks
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Either use flat trainers or none while doing squats and deadlifts, Heather was using running trainers from the look of it.
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Cool, I do some of these already so good to confirm it’s right to do. Many differences for non-beginners?
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How many hamstring curls? It’s not listed!
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Hey channel tem.. I am a beginer runner i do a intense training to my abs core and chest. But do only few leg workouts. My thinking is that if my leg muscel get tight i cant run a 5k. Pls help me my thinking is right or wrong?
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How about deadlift? How many times per week we should follow.this program?
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I always worry about getting sore muscle and not allowed me to do a proper workout the next day...!!
