Build Strength And Prevent Injuries

Triathlon Weight Training

The Triathlon is arguably the most grueling test of fitness that you can subject your body to.

A race alone could last 10 hours. Once you factor in the training time required to get ready for a Triathlon, then you have a sport that could make orthopedic surgery a financially rewarding career.

Triathlon requires participants to train 6 days a week.

The sport demands that you log in extraordinarily long hours per event during training. Thus most of the injuries are attributed to overuse.

According to the British Journal of Sports Medicine, overuse injuries were prevalent for 56% of people training for the triathlon.

Distribution of injuries was even among the knee (25%), lower back (23%) and lower leg (23%).

Reduce The Risk Of Injuries Through Weight Training

The best way to reduce the risk of injuries in triathlon is to limit the amount of time on sport-specific training and shift the focus to weight training.

Weight training will strengthen your bones, muscles and connective tissue to withstand damage from prolonged endurance work.

Properly done, weight training will not add unnecessary weight and increase your level of power output.

Best Weight Training Exercises For Triathlon Training

The best weight training exercises for triathlon are the ones which focus on the legs, lower back, abdominals, hips, upper back and shoulders.

These exercises also help improve mobility, flexibility and strength without adding unwanted mass:

  • Goblet Squat
  • Lunge
  • Deadlift
  • Romanian Deadlift
  • Kettlebell Windmill
  • Bulgarian Split Squat
  • Front Squat
  • Kettlebell Swing
  • Box Squat
  • Glute Ham Raise

The Weight Training Program:

You will weight train 4 days a week with the sessions scheduled in the morning so you can have enough time to rest and do sport specific training in the afternoon.

Unless otherwise specified, select a weight that you can comfortably use for the prescribed number of reps in perfect form.

Monday: The number after “reps” is the rest period between sets

Goblet Squat – 3 sets x 15 reps/ 120 sec
Lunges – 3 sets x 10/ 120 sec
Kettlebell Windmill – 3 sets x 15 reps/ 120 sec
Single Leg Deadlift – 3 sets x 10 reps/ 120 sec
Bulgarian Split Squat – 5 sets x 5 reps/ 120 sec


Goblet Squat (lighter weight) – 6 sets x 5 reps/ 30 sec
Deadlifts+ – 6 sets x 5 reps/ 120 sec
Romanian Deadlift++ – 6 sets x 10 reps/ 90 sec
Plank – 6 sets x 30 seconds/ 60 sec

+ – Use 70% of 1-Rep Max (1RM)
++ – Use 20% of Deadlift 1RM

Wednesday – Rest


Front Squat+– 6 sets x 4 reps / 90 sec
Goblet Squat – 5 sets x 8 reps / 60 sec
Kettlebell Swing – 5 sets x 10 reps / 60 sec

+ – Use 5RM


Goblet Squat – 3 sets x 5 reps/ 15 sec
Box Jump – 5 sets x 10 reps/ 60 sec
Box Squat – 5 sets x 5 reps/ 15 sec
Bulgarian Split Squat – 5 sets x 5 reps/ 15 sec
Glute Ham Raise – 5 sets x 5 reps/ 60 sec

Saturdays can be set aside for sport-specific training although it is recommended that you should focus on interval type training to minimise risk of overuse.

Stay with this program for at least 4 weeks. You should notice more improvement in your training times and less incidence of nagging injuries.