Triathlon Training: First Coaching Plans, Get Your Free Fitness Training App

Level 1: Beginner Triathlon Training Program

  • beginner level

Looking for a triathlon training? Find the first coaching plans here - get your free fitness training app. 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." Triathlon is a sport that is rapidly gaining popularity across the country due to its adaptability and accessibility to people of all ages and fitness levels. There is truly an event for everyone, with distances ranging from 100m swim, 3km ride, 1km run for beginners to 3800m swim, 180km ride, 42km run for long course and Ironman distances. Training with a friend or a club is one of the best ways to stay motivated and stick to a routine. Triathlon has a strong community, with local clubs across the country providing support, group and individual training, and advice from experienced triathletes. The coaches at these clubs can assist you in developing individualized training plans and, most importantly, provide the support you require to stay on track and achieve your goals. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

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

Piriformis Release Foam Roller SMR
Sets: 2 Reps: 2

Medicine Ball Chop and Lift
Sets: 3 Reps: 25

Single Leg Balance Reach
Sets: 2 Reps: 25

Spiderman Cable Pulls
Sets: 3 Reps: 25

Standing Medicine Ball Trunk Flexion and Extension
Sets: 2 Reps: 25

Single Leg Dumbbell Scaption
Sets: 3 Reps: 25

Adductor Stretch Foam Roller, Smr
Sets: 2 Reps: 2

Gastroc Stretch, Pronation & Supination
Sets: 2 Reps: 2

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 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...

Meet the professional

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
2021 © Changing Shape - All rights reserved.