Triathlon Training: Hit The Gym With A Totally Alternate Fun Workout

So, I do have one favourite workout, my 'Go To' session for the gym and it uses equipment that I rarely have to wait for. I like to do this one about every second week. This has a lower body focused  but every muscle in your body will work in this session.  I like to pair exercises and move between them with rest only after each pair, not between each set.  

Here are the exercises:

-  Renegade Row

-  Sled Pushes (love, love them! You can do more weight than you think.)
-  Walking Lunges

-  Box Jumps
-  Rowing

-  Core Work

And here's how I put it together:

Pair #1 - Renegade Row & Sled Pushes 

I like to do 5 or 6 sets of each with this one.  For Renegade Rows, I to 5 do 8 reps per set with a moderately heavy weight.  I usually start with 8 reps and reduce it by one for each set as 8/7/6/5/4/3/2 reps for a total of 4 to 8 sets. For proper form on Renegade Rows, there are lots of videos on Youtube.  For weight, I like to use something challenging, but start with something that allows you to hold proper form throughout the set.  

For Sled Pushes, I start my warmup with 2 X 45-lb plates for the first set. The first set is a bent arm push, leading with the shoulders at the poles and running the turf (about 30 meters).  Then I sit back into chair position and straight arms. Now, pull the sled with quick steps while remaining seated. This will use your quads and knee extension with small quick steps. This will really burn your quads but it's only for two sets.  For the rest of the sets, add weight to a load that is challenging but still manageable.  I usually add 2X45 lb plates for the rest of the workout.  For the remaining set, the first push is the same as the warmup.  On the return, I move the poles to the other side of the sled.  The return push is slower and the feet stay more firmly planted on the floor. Try keeping the heels down as long as you can and push your foot into the floor, try to feel the effort all the way up the back of your legs, into your glutes.  I'll do 4 to 6 of these for a total of up to 8 sets.

Pair #2 - Walking Lunges & Box Jumps 

For walking lunges, you can use kettle bells, dumbbells or plate so there is usually enough equipment in any gym to do this one. And if your gym doesn't have enough space for walking lunges, just to stationary ones. Or you can try stationary lunges with direction variation (front, side, back, even up on a short box).  Mix it up to give your legs some variety.   For walking lunges, my favourite variation is to hold a weight plate over my head with straight arms.   I find I really have to hold my core engaged for this one which makes it more of a challenge than the amount of the weight would suggest.  I like to walk 4 or 5 steps out and the same 4 or 5 steps back and it is a really nice challenge to maintain correct form and stability on the turn.  Form is key on this overhead version of the lunges so make sure you have a spotter for proper form or at least a mirror to check yourself.  I use a 35lb plate held overhead when I'm confident I've got the form dialed in but start with a lower weight than you think for this one. Just straight up walking lunges are great too - again, I use a lower weight than I think I can handle at first.  For me, 25lb dumbbelIs or kettlebells are enough.  Then, I go right into a set of 5 to 10 box jumps on a 24" box.  I did start with a lower box until I felt comfortable and that height might be enough even after you've mastered the move.  Now, you might not see anyone else doing these and you'll know why after a few sets.

Rowing

Yes, rowing!  I like to finish off this workout with an upper body focused high intensity little push.  And the mechanics of proper rowing works with the rear kinetic chain group of muscles like the sled pushes did but rowing brings in your upper back and arms, targeting some of the same muscle groups that are primary movers in swimming.  This set is short and simple - just 1000m to 2000m of rowing as 100m each, 100m hard. I use the Concept 2 Rower and, like the swim, technique matters on this or any rowing machine.  I recommend checking out the "Training Tall" channel on Youtube for straight forward guidance on proper rowing technique.  The "Training Tall"  channel has quite a few videos there and technique is covered in a quite a few of them. Scan the titles for some good options.  This guy, Austin, knows his stuff and explains things well and simply.  Well worth your time to check it out.

Last set:  Core & Stretch

3 or 4 sets of Dead Bug. Bird Dog or Russian Twists paired with a few yoga stretches like Downward Dog and Pigeon is how I finish off this workout.  

That's it.  Trust me - you'll have done enough! 

Disclaimer: Your results may differ!

As with any exercise routine, obviously safety is important and you should never workout on unfamiliar equipment.  Consult with a qualified expert and get the proper training in order to make your trip to the gym productive and safe.   Anything I've outlined here is intended only to provide an example of what I've found works for me and is not in any way intended to be formula or guarantee for any intended result.  Be strong and be safe!