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Static Stretching Training Clips

Strength Training is essential to a balanced fitness regimen, and a must for triathletes.

Do these exercises in order. Complete one set of the As the repeat (for a total of two (2) sets of each exercise in the A group). Do the same with B, and then C. Work both sides of the body evenly.
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Disclaimer: The exercises presented here are safe and effective for most people when performed correctly. If you have any injuries or chronic joint/muscle problems such as a knee, shoulder, back, etc., check with your doctor, physical therapist or other medical professional to see if these exercises are right for you. If you experience pain (other than a muscle soreness the next day) when doing an exercise, or don’t think you are executing the move properly, ask a professional trainer, sports coach or physical therapist.

Team HRMS members: ask the trainers at your next training meeting for assistance with any of these exercises.

Sample Strength Training Sessions
Strength Training Session One | Session 1 PDF Strength Training Session Two | Session 2 PDF
A1) Side walk with band - 15 each leg |► play clip A1) Side walk with band - 15 each leg |► play clip
A2) Lat Pull Down - 15 reps |► play clip A2) Leg Raises w/ Twist - 15 total |► play clip
A3) Leg Raises - 10 - 15 |► play clip A3) Assisted Pull-ups - 15 |► play clip
B1) Reverse Lunges - 20 alternating |► play clip B1) Sumo Squats - 15 |► play clip
B2) Seated Row - 15 |► play clip B2) Single Arm Bent-Over Row - 15 |► play clip
B3) Twist with Medicne Ball |► play clip B3) Crunches on Ball |► play clip
C1) Back Extensions - 15 |► play clip C1) Back Extensions - 15 |► play clip
C2) Chest Press - 15 |► play clip C2) Push-ups Plus - 10 - 15 |► play clip
Follow the above routines with bridges for the core.
1) Side Bridge for time - maximum time 1:30 minutes (work both sides) |► play clip
2) Prone Bridge for time - maximum time 2:00 minutes |► play clip
Finish your workout with static stretches (See Static Stretching sheet)