70.3 World Champion Holly Lawrence’s Favorite Strength Set

It takes more than just talent and good swim/bike/run workouts to make a world champion. We get a rare look at one of Holly Lawrence’s favorite strength workouts—a routine that has kept her injury-free and strong enough to win almost every 70.3 event she’s entered in the past two years. It’s important to note that Lawrence’s warmup/mobility routine is actually much longer than the lift itself. This is crucial for long-course triathletes who can become too adapted to only the specific movements of swimming, biking and running. Do this routine once per week to begin, then work up to twice per week for best results. 

Pick up the September issue of Triathlete right now to read a complete feature on the Lawrence’s journey to world champion.

WARM-UP

Foam Roller Series – T-spine/Lats/Quads/Adductors
90/90 Breathing Exercise (with right knee higher) x 15 breaths

Single Leg Lateral Rock Stretch x 10 rocks
KB Adductor Stretch x 8 breaths each side
Posterior Hip Rock x 8 breaths right/left/right

Lying Hip Flexion x 5 reps x 3 breaths
Deadbugs with Roller x 5 reaches each way
Back Against Wall Clam Shells x 5 reps with 5 seconds holds each side
Quadruped Hip Extension On Elbows (Donkey Kicks) x 12 each side
Monster Walks with Band Around feet x 10 reps each sideways, forwards and backwards

Bear Crawl x 10 yards forward and backwards
Lateral Crawl x 10 yards side to side
Single Leg Holds (with a band) 2 x 15 second holds

LIFT

1/2 Kneeling Chop x 10
Bench Hip Lift x 10 double leg, 5 single leg
Kettlebell or Dumbbell Deadlift x 10

1/2 Kneeling Lift x 10
Reverse Lunges x 8 each side
Farmer’s Carry x 40 yards