For a lot of triathletes this is the time of year to appreciate accomplishments of a long hard season and start to plan for next year. This is also the best time to start a strength and conditioning regimen into your training routine. So take some time in the gym now to lay the foundations for all of next years improvements and gains.
One of the first things you should do is have someone look at your functional movement and address any sort of muscular imbalances you may have. This is normal to have some sort of muscular imbalance over time due to improper training habits, sitting for prolonged periods of time, or old injuries. Have someone perform a movement assessment and get things balanced. This will provide the foundation you need to continue to improve your performance. While addressing muscular imbalances most folks should benefit from some general core strength and stabilization training. Take time to strengthen and condition the muscles of the core, those smaller and stabilizing muscles that establish the foundation to create the power to almost any movement in the body.
Here is a routine I started last week:
10 min run
lunges psoas strecth
quadrepeds
walking bridge
squats
calf raises
bent rows
lat pull down
tricep extension
Lateral band walking
5 min run
I will repeat this workout at 1-2 sets with 15-20 reps, 6 times in roughly 2 weeks. Then change the sets and reps to 3-4 sets/8-10 reps. Weight will increase with shorter sets for another 2-3 weeks.
