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 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:

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

Day 2

Rest day!

Day 3

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

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

Day 4

Rest day!

Day 5

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

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

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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