Maximizing Athletic Performance: How Strength Training Can Prevent Injuries and Boost Results

As triathletes put the Holidays in the rearview mirror and get back into training, strength training is something everyone should include. There are two main reasons triathletes should strength train: injury prevention and improved performance. As with all workouts, proper form and appropriate stimulus are critical. Jumping straight into heavy low-rep squats and deadlifts is not the way to start. Starting with bodyweight exercises and then gradually adding weight while keeping perfect form is a much better path to success.  

Focusing on discipline-specific exercises can increase an athlete's return on their time investment. Let's take running as an example; many runners do not appreciate that running is a one-leg-at-a-time activity. Running is like hopping, but with alternating each foot on the ground at different times. Thus, incorporating single-leg hopping exercises into a strength running program has many benefits. 

Single-leg exercises enhance performance improvements because training each leg separately can help prevent one side from becoming stronger than the other or while helping the weaker side catch up.

For example, the single-leg deadlift exercise is better than doing the same exercise with both legs planted on the floor. When both feet are on the floor, the “stronger” leg will always compensate for the weaker side. 

One of my favorites single leg exercises is the front step-up with knee drive. It is a simple but effective exercise for triathletes. This exercise builds the strength, balance, and stability of key running muscles, particularly simulating the movements involved in hill running (we love those hills!).  

How to perform step-ups. Stand in front of an elevated platform (this should be slightly below the bottom of the kneecap). Step up with one foot, and drive your heel into the platform, then drive your opposite knee up into the air until you’re in a running position with an upright torso and proper arm swing. Slowly lower back down to the ground, step off the platform, switch legs, and repeat for 10 reps per leg. Gradually increase reps and add weights (hand dumbbells, weighted vest, etc.). 

If you're looking to shave minutes off your time, enhance your technique, or achieve new personal milestones, having a coach can be transformative. Are you prepared to elevate your training and unlock your potential? Book a complimentary call with Coach Chet today.   Let's explore a customized training plan designed for your success. Don't delay—your next breakthrough begins now!  

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