Beginner Triathlon Training Program

Level 1

  • 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."

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 4

Rest day!

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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