Since your triathlon training plan is the focus of your efforts, keep your time at the gym tight and efficient. Two 45-minute sessions each week is all you really need at this point.
When it comes to maintaining strength, target compound exercises—deadlifts, squats and shoulder presses. Exercises that use the big muscle groups are your friends. Remember, your races take priority, so there is no need to set a personal weightlifting record during this time.
Chin-ups/Rows
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Grab the bar with your palms shoulder-width apart and facing you. Pull yourself up until your chin is right above the bar and slowly return to the starting position. Make sure you use the full range of motion—all the way up, all the way down.
TRX suspension rows are a great place to start for novices. Grab the handles of the TRX and lean back about 45 degrees. Pull your body up and concentrate on squeezing your shoulder blades together. Return to the starting position and repeat.
5 to 10 reps, 3 to 4 sets
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TriathlonShoulder Press
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Grab a pair of dumbbells and bring them up to your shoulders and place your feet about shoulder-width apart. Squeeze your glutes and abs and make sure your shoulder socket is nice and tight before your press. Press the bell straight up and lock out your elbow. Lower the bell back to your shoulder and repeat.
4 to 6 reps, 3 to 4 sets
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TriathlonBench Press
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Grab a pair of dumbbells and slowly lie back on a bench. Place the dumbbells near your shoulders, tighten your core and glutes, and put your feet flat on the floor. Press the dumbbells straight up—lock out your elbows so your arms are fully extended. Lower the bells back to the starting position and repeat the exercise.
4 to 6 reps, 3 to 4 sets
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TriathlonSquats
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Grab a pair of dumbbells and place them on your shoulders. Your feet should be shoulder-width apart with your toes turned about 30 degrees. Push your butt back and down while shoving your knees out, and squat down so your hip crease is just below your knee. As you return to the starting position, drive your hips up towards the ceiling. Remember to keep your head in a neutral position throughout the movement.
4 to 6 reps, 3 to 4 sets
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TriathlonAb Wheel Rollouts
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Kneel down and grab the handles of the wheel. Roll forward as far as you can go while maintaining a tight torso. Roll back to the starting position and repeat.
4 to 8 reps, 2 to 4 sets
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TriathlonCable Wood Chops
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Get yourself into an athletic stance with your knees slightly bent. Grab the handle with both arms extended and swing the handle across your body. Return to the starting position and repeat.
4 to 8 reps on each side, 2 to 4 sets
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