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In order to excel at triathlon, you need a body that works together as a unit; cohesion, symmetry, grace, and efficiency. A functional strength training program helps to improve all these metrics (and more) by incorporating strength, mobility, flexibility, and sport-specific movement—this article will teach you why it’s important for triathletes and how to start using it to your advantage TODAY!

What Is Functional Training?

Functional training is exercise that mimics real-life movements used in sport and daily life. It’s called functional because it actually trains function as opposed to focusing solely on isolated muscle development or aesthetics. Functional training is more athletic and sport-specific, designed to help you excel in the movements you need to do exceptionally well.

Functional training is good for improving strength, balance, flexibility, and coordination. Combined, these factors directly enhance performance and reduce the risk of injury. Less time injured = more time training and competing in the sport you love! It’s a win-win all around. 

Unlike traditional weightlifting or bodybuilding, functional training emphasizes multi-joint, multi-muscle movements that make the muscle groups work together (just like a real sport). We want our muscles to be “smart”, i.e. they contract in a way that is skillfully timed and optimally balanced for the most power and efficiency with every stride or stroke. 

Other Benefits of Functional Training for Triathletes

Still not convinced? Consider the following benefits waiting for you when you decide to participate in a functional strength training program, just like the one we offer here at Dynamic Triathlete!

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Core Stability

Since functional strength movements typically involve the whole body, they also have the added benefit of integrating the core into almost every movement. Core strength and stability is incredibly important for athletic performance and protection against injury.

Flexibility & Mobility

Functional training forces you to work the body in extended ranges of motion, different from traditional bodybuilding movements (like biceps curls, bench press, etc.). Building strength throughout a range of motion is one of the best ways to gain and maintain flexibility and mobility.

Time Efficiency

Working out the entire body with functional training routines means you can do more work in less time. By putting a collection of functional movements into a circuit or otherwise fast-paced routine, you can get a killer workout in a fraction of the time it takes you to do your long swim, bike, or run.

Functional Training Exercises for Triathletes

Below you’ll find some examples of functional training exercises that will help you become a better triathlete! All of these movements are borrowed from the programming we have here at Dynamic Triathlete, where we have put everything into one easy-to-use, follow-along platform designed specifically for triathletes. 

Give us a try by signing up for our 7-day FREE TRIAL!

Reverse Lunge w/Leg Lift

• From standing, step back with one leg into a reverse lunge (picture 1), press up, then lift the back leg up (picture 2). Return to the start position. Repeat on the other side. Alternate back and forth for 30-60 seconds. Hold a weight as pictured to increase the difficulty.

Benefits for Triathletes

The reverse lunge with leg lift builds tremendous strength in the lower extremity, and helps to even out imbalances by working one leg at a time. The extra emphasis on hip extension helps to lengthen the front of the hip while building up bulk in the back. This is especially important for injury prevention while cycling and running. 

Running Man

• Start in a plank position with arms extended straight. Begin to do a running motion with your knees, driving them up towards your chest and alternating back and forth. Perform as vigorously as you can for 30-60 seconds. 

Benefits for Triathletes

The running man is an excellent complement to both your swimming and running. By placing yourself horizontally, your upper body and core is significantly more challenged against the force of gravity. Coupling this plank position with the running motion makes for a challenging exercise that is sure to have you out of breath and hoping for the clock to start!

Alternating Plank Row

• Start in a push up position with your hands gripped around 2 light dumbbells. Shift your weight to one side and perform a row with one arm while keeping your body level (no twisting!). Alternate arms and continue doing rows for 30-60 seconds. Do a push up between each row for added difficulty!

Benefits for Triathletes

Also known as renegade rows, the alternating plank rows are an excellent core and full body exercise. They are much harder than they look, and you don’t need heavy weights at all! This exercise trains anti-rotation, which is essential for maintaining stability and preventing energy leaks during swimming, cycling, and running. 

The World’s Best Functional Training for Triathletes

Are you always getting injured? Feeling slow in the pool, on your bike, or during your runs? Want to get more out of your training? Do you suffer from any of the following?

• WEAK & TIGHT HIP FLEXORS
• STIFF HAMSTRINGS
• SORE QUADS
• KNEE PAIN
• SCIATICA
• LOW BACK PAIN

You need Dynamic Triathlete.

Dynamic Triathlete is the #1 training app for triathletes worldwide. 

If you want to…

• …eliminate knee, hip, and lower back pain 
• …correct lower crossed syndrome and pelvic tilt
• …restore muscle balance and a healthy range of motion
• …increase efficiency and endurance
• …enjoy running pain-free for years to come

Then our platform is for YOU.

How Does It Work?

We take the guesswork out of your training. Start by signing up for a 7-day free trial, and you’ll immediately be given access to all of the programming in our membership area.

• High quality follow-along videos.
• Daily stretching and mobility sessions.
• Comprehensive strength training routines.
• Injury prevention programs.
• Swim, ride, and run warm-ups.
• 15-30 minute routines.
• World class coaches and instruction.
• Designed specifically for runners.

100% Satisfaction Guarantee

Even if you forget to cancel, or for some reason you don't enjoy the content, we'll refund your last month's payment right away. Just send us a quick email. We're here for the long term and will respect your choice!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist