This triathlon strength training core routine is something I use 1-3 times per week, and have done so for the past three years. I got started on this core strength routine when Steve, one of my physiotherapists from Pure Lifestyle in Winnipeg, was taking care of me during my 27kms Lac du Bonnet marathon swim in 2013.
This routine is fantastic for triathletes and other endurance athletes to progressively build up their core strength without spending hours and hours doing so.
Steve recommended performing the following routine three times per week, starting by going through the routine once through with 10 seconds in each position. As triathletes become stronger and 10 seconds feel easier they should increase the time spent in each position to 15-20-25-30 seconds each.
Routine
- Plank
- Up-up / down-down starting with right arm
- Up-up / down-down starting with left arm
- Hand extensions
- Side plank one side
- Side plank other side
- Side plank with leg lifts one side
- Side plank with leg lifts other side
- Side plank one side
- Side plank other side
- V-Sit
- V-sit twists done slowly
- V-sit twists done quickly
- Hip Bridge
- Hip bridge with leg lifts of one leg
- Hip bridge with leg lifts of other leg
Video Demonstration
Sources/Links
Written on:
2017-07-17
Table of contents
"Triathlon Taren" Gesell is founder of MOTTIV and one of the world's top experts on helping adults become endurance athletes later in life. Best known for his YouTube channel and podcast, Taren is the author of the Triathlon Foundations series of books and has been published featured in endurance publications around the world.
