Bodyweight Strength Session For Triathletes, Runners & Cyclists

Bodyweight Strength Session For Triathletes, Runners & Cyclists

As the season draws to a close for many, it's a great time to reflect and begin the process of re-building the body; maintaining core strength and staying in shape over the cold months ahead. 

Whether you have access to a gym with weights and equipment, or workout at home, a well structured bodyweight session can be just as, if not more effective. 

We enlisted the advice of Jayson Langley Fitness, asking him if he'd put together a Strength Session, aimed at triathletes, runners and cyclists. To which Jayson even kindly filmed it - and shared on his YouTube channel (which you really should follow!). We've condensed the workout here and you can follow along in the video below too. This workout requires no weights or equipment (apart from something to jump onto) and is a great session for any athlete looking to build speed, power and mobility. 

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We hope you find this useful as you stay in shape and build strength over the season ahead. Huge thanks to Jayson for creating the video and providing his expertise. Jayson is also available for coaching should anyone wish. Contact him via his website.

Over to you...

Squat Jumps - 3 Sets of 12

Works: Glutes, hamstrings and quads

Tips: Keep your chest up during the jump. 

Progression: Add weights

Alternatives: Smith machine / Leg press machine

 

Squats - 3 Sets of 12

Works: Glutes, hamstrings and quads

Tips: Keep your chest up during the jump. Extend hips completely

Progression: Add weights, reduce rests

Alternatives: Leg press / Box Jumps

 

High Knees/ Skipping - 3 Sets of 12 Skip for 3 x 1 Min or 3 full minutes

Works: Glutes, hamstrings and quads

Tips: Keep your chest up during the jump. Extend hips completely

Progression: Increase reps / duration

Alternatives: Smith machine / Leg press machine

 

Bulgarian Squat - 3 Sets of 10 Skip for 3 x 1 Min or 3 full minutes

Works: Glutes, hamstrings and quads

Tips: Keep your chest up during the jump. Extend hips completely

Progression: Increase reps / duration

Alternatives: Single leg press, single leg squat

 

Bicycle Crunch - 3 Sets of 10 

Works: Abdominals

Tips: Focus on form.

Progression: Increase reps / duration

 

Plank - 3 Sets of 1 minute

Works: Abdominals and back

Tips: Don’t allow hips to drop or back to arch

Progression: Increase time / alternate legs lifting off ground

 

Mountain climbers - 3 Sets of 12

Works: Abdominals, deltoids, biceps, triceps, chest, quads, hamstrings and hip abductors

 

Side Plank - 3 Sets of 1 minute

Works: Abdominals and shoulders

Tips: Focus on form. Don’t allow hips to drop.

Progression: Increase hold time. Separate legs and lift to form a star shape.

 

Lunge to High Knee - 3 Sets of 12 

Works: Quads, Hamstrings, Calves, Hip Flexors, Glutes, Groin

Tips: Focus on form. Don’t allow hips to drop.

Progression: Increase hold time. Separate legs and lift to form a star shape.

 

Box Jumps - 3 Sets of 12 

Works: Quads, Hamstrings, Calves,

Progression: Use a higher box 

Squat Jumps - 3 Sets of 12

Works: Glutes, hamstrings and quads

Tips: Keep your chest up during the jump. 

Progression: Add weights

Alternatives: Smith machine / Leg press machine

 

Squats - 3 Sets of 12

Works: Glutes, hamstrings and quads

Tips: Keep your chest up during the jump. Extend hips completely

Progression: Add weights, reduce rests

Alternatives: Leg press / Box Jumps

 

High Knees/ Skipping - 3 Sets of 12 Skip for 3 x 1 Min or 3 full minutes

Works: Glutes, hamstrings and quads

Tips: Keep your chest up during the jump. Extend hips completely

Progression: Increase reps / duration

Alternatives: Smith machine / Leg press machine

 

Bulgarian Squat - 3 Sets of 10 Skip for 3 x 1 Min or 3 full minutes

Works: Glutes, hamstrings and quads

Tips: Keep your chest up during the jump. Extend hips completely

Progression: Increase reps / duration

Alternatives: Single leg press, single leg squat

 

Bicycle Crunch - 3 Sets of 10 

Works: Abdominals

Tips: Focus on form.

Progression: Increase reps / duration

 

Plank - 3 Sets of 1 minute

Works: Abdominals and back

Tips: Don’t allow hips to drop or back to arch

Progression: Increase time / alternate legs lifting off ground

 

Mountain climbers - 3 Sets of 12 

Works: Abdominals, deltoids, biceps, triceps, chest, quads, hamstrings and hip abductors

 

Side Plank - 3 Sets of 1 minute

Works: Abdominals and shoulders

Tips: Focus on form. Don’t allow hips to drop.

Progression: Increase hold time. Separate legs and lift to form a star shape.

 

Lunge to High Knee - 3 Sets of 12 

Works: Quads, Hamstrings, Calves, Hip Flexors, Glutes, Groin

Tips: Focus on form. Don’t allow hips to drop.

Progression: Increase hold time. Separate legs and lift to form a star shape.

 

Box Jumps - 3 Sets of 12 

Works: Quads, Hamstrings, Calves,

Progression: Use a higher box 


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