The Triathlete's 20 Minute Simple Strength Routine

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Many athletes are more than willing to suffer for hours in their chosen sport, but they totally neglect the fraction of time that should be devoted to strength and mobility. I get it. Strength and mobility work can be complicated. Plus, it doesn't appear to have a direct correlation with goal achievement. However, the thing that is important to remember is that these seemingly supplemental activities are the things that enable you to continue doing your primary activities! While your ability to do a side lunge doesn’t necessarily determine if you'll qualify for Boston or win your Age Group, it might help you string a series of weeks, months, and even years of healthy training together…and that, my friends, is worth it. The number one predictor of success is not ridiculously hard workouts, it is consistent workouts over a long period of time!

Still, it can be challenging to know where to start or how much to do. My advice: keep it simple. Try this strength routine that you can do practically anywhere with no required equipment. Of course, if you want to add some resistance bands or weights at your own discretion you can, but they aren't necessary for the workout to be effective.


BONUS: If you have access to a pull-up bar, try finishing with 3 sets of as many reps as possible! Pull ups develop a lot of physical strength as well as mental strength. Can you push through and get one more rep when your mind wants to give up?!

Happy training,

Coach Griffin

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