Body Basics and Mobility for Triathletes

Coach Stacy Musunuru shares her philosophies and on strength training that she used in creating her Body Basics and Mobility and Strength for Triathletes training plans.

I encourage a strong foundation and focus on form and technique prior to adding and/or increasing weight. In strength training, it’s quality over quantity. It doesn’t matter how many repetitions we do, if we are not doing them well. Poor form and technique will cause injury, if not addressed, as the training load increases. I create strength programs using the overload principle, so that training loads are increased progressively and systematically for adaptation. 

Strength Training and Mobility for Triathletes

I believe strength and mobility training should be part of every triathlete’s program year-round. Both are important in our 20s and 30s, however it should become a priority over the age of 40. As we age, we start to lose elasticity in muscles and tendons and joints start to become stiff. Mobility goes hand in hand with strength training. It’s important to move well, so strength exercises can be performed through their full range of motion. 

Benefits of Strength Training after 40

• Can slow down the loss of lean body mass by incorporating strength training year-round

• Increase muscular strength, endurance and power

• Help boost the metabolic rate

• Improves mobility, functional capacity and makes activities of daily living easier

• Increased bone density

• Decrease risk of injury

• Helps control blood sugar and insulin sensitivity

• Improves cholesterol 

• A healthy way of managing life stress (family, job, kids)

Triathlete Circuit Express

Here is a short strength circuit that targets several muscle groups used for swimming, cycling and running. Complete this circuit when you are short on time. Even 20 mins can make a difference and keep you consistent with your strength. 

• Dynamic Warm-up (World’s Greatest Stretch)

  • Targets many muscles groups, including the adductors, glutes, hips, thoracis spine, chest, shoulders, lower back, hamstrings and calves. 

  • If you are short on time, this is the dynamic stretch to pre and/or post workout

Perform the following circuit 2-3x:

Equipment: one set of dumbbells

• Goblet Squats: 10 Reps – Hold one dumbbell or kettlebell to the sternum

  • Works quads, glutes, calves, core

• Glute Bridge w/ DB Chest Press: 10 Reps

  • Hold glute bridge while performing chest press repetitions

  • Do not arch your back by lifting hips too high

• Bulgarian Split Squat: 10 Reps/leg (Cycling and Running)

  • Bodyweight, or hold a dumbbell to sternum or hold dumbbells to sides. 

  • Improves single leg strength, stability and mobility.

  • It’s a single-leg squat with the leg behind vs. in front, which mimics the running movement/position 

  • Prevents imbalances 

• Serratus Push-Ups: 10 Reps (Swimming)

  • The serratus anterior muscle stabilizes the scapula in swimming, especially during the ‘catch’ phase to produce more power and propulsion. 

  • Perform this exercise on forearms and toes (or knees)

  • Slowly drop chest towards the ground and then slowly lift back up. 

  • Engages all core muscles in the plank position

Check out my programs in TrainHeroic. 

• Mobility and Core for Triathletes

• Off Season Strength Training for Triathletes