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Training

Tri-Specific Movies

Strength and conditioning moves from Triathlete magazine.

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Coaches across the nation have started to recognize there’s more to triathlon training than just swim/bike/run. The three tri-specific moves below, demonstrated by coach and physical therapist Bryan Hill of San Diego’s Rehab United, are taken from classes that cater directly to triathletes.

Kettlebell Swing

Jessica Herschberg teaches a Kettlebells for Triathletes class in Nashville, Tenn. “Kettlebells work your posterior chain [hamstrings, glutes] to build your speed, give you a better kick in the water and serve as great cardio and strength training over the winter,” she says. Check out the video below for proper kettlebell technique.

Sport Cord Pulls

At his Just Tri It class in Tempe, Ariz., coach Kyle Herrig incorporates a lot of stretching, dynamic warmups and tri-specific strength moves like the sport cord pulls below.

TRX Running Lunge

“When you’re working out on a bench, your muscles aren’t being strengthened in a real-world way,” coach Cristina Caldwell says. “TRX forces you to engage your core, and every exercise can be functional or sports-specific.” Caldwell teaches TRX for Triathletes in Eugene, Ore., using moves like the single leg suspended lunge in a one-hour circuit.