Strength training is an aspect often neglected by most endurance athletes. This is even more true for age group endurance athletes who must juggle family and work responsibilities while trying to compete in various triathlon competitions over different distances. It doesn’t matter if you’re a triathlete focusing on sprinting or have taken on the challenge of competing over longer distances, you’ll find that neglecting strength-based exercises is at your peril. These are the 4 most important steps to consider when developing your own strength program. Developing and executing a strengthening program does not necessarily require a great deal of time, but it is time well spent.

Step 1) Create a 10-15 minute warm-up routine that includes foam rolling first, followed by dynamic stretches, and then muscle-activating movements like planks, side steps, or pull-ups.

Step 2) Before you begin your core strength session, you’ll want to ask yourself where you stand in terms of your stability, strength, and ultimately power. If you are not stable you cannot work on your strength and if you do not have strength you cannot work on your power. It’s critical to be honest with yourself here and think about the movements that are conservative. Leave your ego at the door, be patient, and use little or no weight if you’re just starting out. I am a huge fan of bodyweight movements. The most important thing is to lower the movement first without any additional weight except your body weight. Then add weight and then add explosiveness without weight. Think in movements instead of body parts.

Step 3) Choose moves that require your entire body to perform. These movements often incorporate multiple joints and require balance, coordination, power, and aerobic endurance. Think kettlebell swings, thrusters, lunges, and cable single-leg squats for help. I typically put these demanding movements at the forefront of my strength workouts right after I’ve completed my warm-up and any plyometrics (box jumps and/or jump rope) if one is in the very advanced stages of training.

Step 4) Work those muscle groups that you DON’T typically USE in the sport of triathlon. Many trainers will tell you to focus on strengthening the muscle groups specific to your sport. However, this only strengthens already strong muscles. What about those muscles that are not used in triathlon? Focusing on muscles that are already strong will only lead to muscle imbalances and chronic injuries that are so prevalent in triathletes to begin with. Focusing on STRETCHING the quads and lats has value. However, building already developed muscles is asking for injuries. I recommend focusing on those movements that are not specific to the sport. Lateral side steps, pull-ups, push-ups, side lunges, single-leg squats, overhead walking lunges, and/or medicine ball wood strikes. Focusing on lateral movements and overhead movements will require you to maintain balance and use muscles that are not used at all during triathlon training and racing. This will provide greater support, help reduce muscle imbalances, and as a result, help reduce injuries. Oh yes, it will also make you a happier and faster triathlete due to the fact that you will be able to train for many years with much less risk of injury.