Beginner Triathlon Training Program (CS)

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 workout is designed to improve the stabilizing mechanisms of the body and your swim stroke "control/feel."

Week 1

Day 1

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

	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
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Bike, Moderate (Road)
	Single leg dumbbell scaption Sets: 3 Reps: 25
	Gastroc stretch (pronation & supination) Sets: 2 Reps: 2
	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Single leg balance reach Sets: 2 Reps: 25

Day 2

Rest day!

Day 3

This daily workout contains 10 exercises, you'll be doing the following exercises:

	Spiderman cable pulls Sets: 4 Reps: 25
	Rotational lunge forward reach Sets: 3 Reps: 25
	Tube walking Sets: 2 Reps: 2
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Running (8 min per mile)
	Cable lateral lunge with single arm row Sets: 3 Reps: 25
	Gastroc stretch (pronation & supination) Sets: 2 Reps: 2
	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

Day 4

Rest day!

Day 5

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

	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
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Stability ball push up Sets: 3 Reps: 10
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Swimming, Moderate
	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

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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