As the name implies, functional strength training aims to strengthen muscles that are used specifically in the movements required for our sport.
As the name implies, functional strength training aims to strengthen muscles that are used specifically in the movements required for our sport. Triathletes traditionally don’t tend to dedicate enough time to strength training often opting to use any extra time to swim bike or run. But the reality is a good focused strength session can yield far more benefits across all three sports. Let’s take a look at each individual sport.
The Swim.
The biggest differentiation between the swim and the other two disciplines is the fact that we do not rely on the ground in any way. Our core is the most important factor for a solid fast swim along with hip and shoulder mobility and stability. Correct movements patterns allow the athlete to generate a much greater force and more importantly to do so in a manner that propelled them forward. Too often energy is “wasted” in trying to establish good position and “fighting with the water” rather than moving forward. Exercises therefore that strengthen the core whilst allowing movements from the limbs are key such as kettlebell swings, deadlifts, one arm row, renegade row to name a few.The Bike.
Unlike the swim, the bike leg is a weight bearing activity that requires the athlete to exert power on the pedal, through the crank and move forward. Too often however, we tend to unintentionally rely on one leg more than the other. We all have one side stronger than the other. But if we isolate each side and work on each leg individually, we can increase stability and make more efficient use of our strength and therefore a much smoother pedal stroke. Exercises such a single leg squats, single leg deadlifts or suspended leg lunges all help build this. However cycling isn’t just about pushing down on the pedals. Bike handling skills are just as important, particularly with technical courses and yet again a strong core is key to this.The Run.
Running isn’t just about moving forward. Our body weight moves from one leg to the other and the upper body swings in the opposing way to balance it, so yet again core strength and stability are the key. Lack of core strength places additional and unnecessary stress on our limbs and joints which in turn can lead to injuries. Exercises such as single leg press, hip thrusts, push ups and rows all help strengthen the body for the run.An important distinction to keep in mind when designing a strength training program from triathlon or indeed any other specific sport is to think about the movements required in that sport and train to make those stronger, more powerful and more efficient rather than focusing on training individual muscles.
Where does strength training fit into your training schedule? There are two schools of thought on this one. There is no right or wrong, in fact it’s probably good to vary how and when you do strength training.
Do your swim, bike or run first and then do your strength training? The argument for this approach is that if you are feeling fresh and the muscles are not tired from a strength session, you will be able to perform better and maintain your form and technique. This is true especially if your swim, bike or run session that day is a key set that aims to really challenge you and bring about performance improvements. This is also the key with swimming particularly for beginner swimmers or those whose technique is still lacking a bit, swimming after a strength session can hamper your technique greatly.
Do you swim, bike or run after you’ve completed a strength session? Yes. There are times when this approach is also beneficial. Triathlon is an endurance sport. And particularly for those racing longer distances, learning to deal with fatigue and being able to hold your form and still generate the required output is the key to finishing a long distance triathlon and finishing it well. So doing your strength session first and then a run session simulates a run off the bike. Doing your strength session and then cycling, helps prepare you for the second half of a ride in a long distance tri, learning to cycle fatigued.
Functional strength training when used correctly can have multiple benefits for any triathlete no matter what level they are at. And for many time starved athletes who are juggling work and family life alongside this hobby, strength training can provide a time efficient option to build sport specific strength and power.