Beginner Triathlon Training Program

beginner level

Triathlon is a very demanding sport for even the most accomplished sportsperson. Athletes are some of the best compensators in our industry, often using incorrect movement patterns which cause inefficiency in movement or worse, injury. Due to the combination of three disciplines, triathlon makes huge neuromuscular demands. The following program is designed to improve the stabilizing mechanisms of the body and your swim stroke "control/feel."

Week 1

Day 1

This daily workout contains 8 activities, you'll be doing the following activities:

	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Single leg balance reach Sets: 2 Reps: 25
	Single leg dumbbell scaption Sets: 3 Reps: 25
	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Standing medicine ball trunk flexion and extension Sets: 2 Reps: 25
	Medicine ball chop and lift Sets: 3 Reps: 25
	Spiderman cable pulls Sets: 3 Reps: 25
	Bike, Moderate (Road)

Day 2

Rest day!

Day 3

This daily workout contains 8 activities, you'll be doing the following activities:

	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Cable lateral lunge with single arm row Sets: 3 Reps: 25
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Spiderman cable pulls Sets: 4 Reps: 25
	Tube walking Sets: 2 Reps: 2
	Running (8 min per mile)

Day 4

Rest day!

Day 5

This daily workout contains 9 activities, you'll be doing the following activities:

	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Stability ball push up Sets: 3 Reps: 10
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Single leg balance with overhead arm reach toward stance leg Sets: 3 Reps: 25
	Single leg dumbbell squat with floor reach and external rotation Sets: 2 Reps: 25
	Single leg squat with band row Sets: 2 Reps: 25
	Side lunges with bands and arm drive Sets: 2 Reps: 25
	Swimming, Moderate

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Beginner Triathlon Training Program

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MJ Johnson

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