8 Simple Strength Exercises For Endurance Athletes
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- Опубликовано: 7 фев 2025
- Strength training is one of the best things we can include in our training plans as endurance athletes! It helps prevent injuries, correct imbalances, boost performance, and build muscle endurance. If you want to become a stronger, more efficient athlete, check out our workout plan! We’ve teamed up with TrainingPeaks to bring you a training programme featuring 8 essential exercises every endurance athlete NEEDS to include in their regular training regimen!
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🎉 Use our discount code: GTNSTRENGTH
00:00 Intro
00:15 Why endurance athletes need strength training
01:11 Warm Up
01:46 Split Squat
02:21 Swiss Ball Leg Curl
02:57 Crab Walk
03:26 High Plank Shoulder Taps
04:00 Warm Down
04:19 Lateral Raise
04:57 Dumbbell Pullover
05:46 Calf Raise
06:17 Romanian Deadlift
06:56 Try these workouts out for yourself!
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What has your journey been like with strength training? 🏋️♂️ Let us know in the comments!
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What has your journey been like with strength training? 🏋♂ Let us know! 👇
I've let myself go for a while but in this year I told myself to go to the gym at least once a week but I end up in the mood to go 2 or 3 times ... Before I started hitting the gym I lost weight by fasting period and watching what I eat and I weighed 225 and still looked husky... After almost a year of mild dedication I'm 240 pounds but muscular, I still have body fat but well distributed ha... I'm not watching what I eat though so I'm going to start because I'm older and I have to think about cholesterol and stuff... P.s I want to train become an athlete and try my hand at a triathlon for the first time any recommendations to exercises to train lungs and heart
Love it as strangely satisfying. I'm 50 so strength is vital- so v little choice but to do it
Like many triathletes, I usually skip the weight training part of my plan. But little “challenges” and routines like these get me going and I’ll do them. I’m 2 workouts in and these are a great addition to my swim days. Can we get another in 8 weeks (maybe a step up).
I only took up running in my late 40s, progressing to triathlon a year or 2 later, as a 57 year old woman with a history of overuse/chronic injuries I’m really aware that I need to strength train regularly, (not just for triathlon but for slowing down the loss of muscle mass etc that occurs as we get older) I’m doing 2 home sessions a week but really need to join a gym in order to lift a bit heavier.
After student life i started going to the gym regularly to get back in shape. I did that for years until I was 36 and got serious with endurance racing. In the past 9 years I've progressed to five day non stop adventure racing and have not done strength training for many years until last year I added it back into my schedule, realising it is really important to have a foundation of strength as a middle aged endurance athlete.
I just completed my first Chicago Triathlon Olympic distance! I set the epic goal 7 months ago on my 60th birthday. I joined a tri club and did strengthening. I watched all your videos and extremely grateful for all your tips and advice. I went from a couch potato to an accomplished triathlete! Thanks for being part of my coaching team 😊
Congratulations 😎 You don't say if you were a complete novice? I'm guessing you must have a background in some sport? If nothing at all, even more impressive for 7 months 👍
@@TherapyGymnastics that's cool, getting faster at swimming is hard since its all technical. I always liked the three sports meaning you can go deep 😎
I’d love to see more advanced exercises for serious athletes even though I’m not a serious athlete
+1. Also, it would be nice to see a collab with a strength focused coach, ideally someone with a PhD in a relevant subject.
Thank you for the free TP training plan!
This is perfect timing as I'm starting to get more serious into my triathlon training and wondering how I still fit in strength work. Thanks for making this available for free!
Finished my first triathlon last weekend.
Been watching your videos leading up to it, they were very helpful. Can't believe I did it!
Congratulations. I've got my first in a few weeks and I've got mixed feelings of pure excitement and sheer terror!
Amazing! Well done. We’re pleased we could be of some help 😊
Congratulations! You did it.
Finished my half-year-or-so physiotherapy after a tibia stressfracture. perfect timing for keeping up the momentum with the weights! cheers to you from austria!
It's been paramount for my mobility and also injury prevention. There's a few exercises here I will add into my routine.
I really recommend Nordic curls to target the hamstrings, there's nothing quite like it!
Great Video, and thanks for the free plan!!!
This is fantastic guys. Just what the doctor ordered. Have been aimless with my S&C for a while.
Thank you ❤
Feel like I've learned from the best, as I'm already doing all of them (even if not the same exact variation of each) 😊
Thank you. I have added the program to my training peaks. It should fit in well taking me up to the Noosa triathlon in early November.
Good workout. Would like to see modified versions of the workout included for those with injuries or not quite up to the workouts as demonstrated.
Great video!
thanks for the plan 🥰
My gym training is as important as my endurance & technical training !
Many years of sport practice (trail, running, tennis) at « medium-high » level NEVER been injured in my life !
For all runners : Looks for all the legs exercices you can do for strengh & mobility.
With time you’ll choose your 10 favorites.
Don’t skip upper body days too…
It would be great if you could do a collaboration with Dr. Mike Isratel for a strength training video.
I second this idea.
Indeed.
I think these exercises are great, but might choose some exercises with greater range of motion to work on some imbalances caused by our repetitive motion sport. A deep squat, push up or shoulder press, and pull up in addition to these exercises would be great for helping to strengthen through the ranges of motion that aren't utilized in triathlon and make you a more balanced athlete. Greater range of motion and flexibility goes a long way injury prevention. There are ppl who are too flexible but that's a more rare case.
Totally agree, a deep squat or deep RDL are key for sustainable endurance training
I was just out and about on my normal Saturday walk with the dogs coming down Nibley hill, and saw Mark walking up the hill (obviously part of an event going on that day) in the other direction… I’d like to apologise for several reasons…
- firstly talking to someone coming up hill whilst you’re going down is always a bit of a crap move 😂
- secondly although I only said a handful of words, you were in an event and I should have kept my mouth shut
- thirdly saying “hey! I just watched you in a video” is weird, stupid and sounds a bit stalkery 😂 (it was this video whilst I was grabbing some brekkie)
Was just surprising to see someone “in the wild” - anyway, hope that you had a great event Mark and keep the great content coming GTN, finding it super useful as I train for my first tri next year 🤞🏻
Helena
Do you do sets of each exercise before moving onto the next one or go through all exercises and repeat the whole series?
If you have access to all the equipment easily, then you can do a set of each and then start from the beginning again. Or even just alternate between 2 exercises, before moving onto the next 2. But it is fine as all 3 reps on one, then the next
Can I get these workouts if I don’t have a training peaks account?
Just use a kettlebell.
Farmerr carries ,goblet squats ,swings .And so on
pretty much do all you need with a kettlebell.
Improves grip ,cardio and strength.
I do this. Kettle bells and mace training are the best for a all body workout
Absolutely, and most of this can be done with one too 😊
@markthrelfall3577 💯 the benefits of these 2 pieces of equipment are endless.
I heard long distance cyclists often have strong abs but really weak lower backs, which leads to long term muscular balance issues.
Does GTN have recommendations on how to avoid weak lower backs?
Ah yes lower back problems what a menace to society.... I'm not an expert but Try rowing exercises
Even simple stuff like squats , pressups, situps , arm curls , simple burpees and mountain climbers type stuff and rowing , hiking swimming , all help to strengthen the back
If you want to strengthen your lower back you need to do exercises that target the lower back. Like deadlifts or good mornings for example
i know you're sponsored by ON, but doing the calf raises with such a "squashy" shoe as in 6:02 really isn't recommended (you don't use the full ROM of the ankle as the shoe compresses a lot in the downward motion. also you can controll the lateral movement / stability a lot better in stiff shoes [or no shoes]) …
Never had an issue, or heard of issues
What shoes are those?
Disagree a decent amount. For endurance athletes I think compounds offer the most bang for the buck for time in the gym. The big 6 are undefeated for strength and conditioning: squat, deadlift/RDL, bench press/pushup, overhead press, pullups/pulldowns and rows.
#GTNCoachescorner I’m a little confused on what to listen too in regards to zones. My Garmin has my zones set and I did a lactate threshold test. But when I look at TrainingPeaks it has my zone 2 matching my Garmin Zone 3. So do I listen to Garmin because it is actually attached to me with a watch and heart rate monitor or listen to training peaks. Everything seems to be different than my Garmin.
How much time rest between sets?
1-3min between sets
it says the code is invalid😢
Why isn't Mark competing at pro level long course??!
So besides all the triathlon stuff, I also need a gym membership for all the equipment? Bruh this sport u can become good because ur rich, so sad… I train so much but not have enough money
You can always strength train with calisthenics at any park
Make do with what you have. I've been doing triathlon for 2.5 years now and never used a gym once unless provided for free in a hotel I was staying in.