30 minute strength training suitable for triathlon players

The best way to do strength training is to spend the least amount of time and use the least amount of equipment to achieve the best results. Bryan Hill, one of the founders of the Santiago Rehabilitation Center, advises triathlon enthusiasts not to spend too much time in the gym.

Try the following 6 sets of bodyweight strength training exercises. Complete them as quickly as you can while maintaining proper form! Take short breaks between each set and repeat for 30 minutes.

Squats

20 reps/set

Instructions: Stand with your feet shoulder-width apart, keep your back straight, and squat down until your hips are lower than your knees.

Lunges

20 reps/set

Instructions: Step forward into a lunge, ensuring both legs form 90-degree angles, and the back knee does not touch the ground.

Push-ups

20 reps/set

Instructions: In a standard push-up position, keep your body straight and lower yourself as much as possible. If you can't maintain perfect form initially, you can slightly bend your knees.

Step-up Training

20 reps/set

Instructions: Find a sturdy object or step 15-30cm high based on your height. Step up with your right leg, keeping it straight, and lift your left leg until your thigh is parallel to the ground. Return to the starting position and repeat on the other side. Each set includes 20 reps total, 10 on each side.

Tricep Dips

20 reps/set

Jump Squats

10 reps/set

Instructions: Perform a regular squat, but as you rise, jump vertically with your hands raised high. Jump until your legs are fully extended. Land with bent knees to absorb the impact and return to the squat position. Even with the added jump, maintain proper squat form.