If you're a triathlete, then you probaby want to know how to increase your endurance, speed, strength, power, and endurance for triathlons. If you are like most triathletes, you could just train harder and longer - the old triathlon training philosophy of simply riding, running and swimming longer, harder, and faster than your triathlon competition. However, there is another often overlooked method - strength training.

Its important that strength training for triathletes should not be an after-thought. If fact, many triathlon coaches will admit that strength building should be a key component of a triathlete's overall triathlon training program, just like your weekly track workouts or hill repeats. In fact, you should use the same periodization concepts that you apply to the three main components of triathlon for strength training; prep phase, build and recovery

Once the triathlon off-season arrives (yes - there should be an off-season) - its time to start thinking about getting to the gym to develop the necessary strength for the next triathlon season. The biggest question our personal trainers in San Diego hear is: iWhat type of weights to lift? Light weights with a high number of repetitions or heavy weights and fewer sets and reps? The answer is that it depends…

The era of simply only doing high reps with light weights for endurance athletes like triathletes is long past. It still has its role as an effective strength training tool for triathletes, but its also important to incorporate a percentage of heavier weights/lower rep strength training days into your triathlon strength training program toi compliment the high rep/light weight strength training.

A focused period of heavier weight training can pay big dividends by increasing muscular strength as well as improving neuromuscular firing patterns.

Does that mean there is no place for a light weight and high reps strength training program?

When you start a triathlon strength training program, its important to make sure that you have the opportunity to build strong connective tissues, core stability, balance and strength.

Corrective Stabilization is usually our initial strength training period and focuses on identification and correction of muscle weaknesses and imbalances. Don't skip this part of the triathlon strength training program. Its an important phase that's necessary to prevent the development of chronic injuries and a prevent a diminished performance during the triathlon season.

Some typical exercises during the corrective stabilization period can incorporate a foam roller, dynamic stretching and focused strength exercises designed to improve your basic strength and function.

The Base Period is the next phase of weight training. The base period of a triathlon strength training program should focus on the development of correct technique and form using high repitition and light weights. A triathlete that is a novice to strength training may begin with only a single set of 15 repititions of a body weight squat, but then progress through the base period and increase up to three sets of higher (20-25) reps. The Base Period may appear mundane but focusing on technique and the light weights will pay huge rewards later during the triathlon season.

Over the next 6-8 weeks we begin to increase the weight, drop the reps, and enter into more sport specific movement patterns of the Sport Build Period. Much of the focus in this period is on the nervous system. In this phase we will increase neural drive and motor unit recruitment – teaching the body to recruit and activiate more of the specific muscle fibers that we already have rather than "bulking up". For runners, triathletes and cyclists, the focus is on improving the recruitment of muscle fibers in the quadriceps, hamstrings and gluteus muscles.

If you follow a proper progression you will still be able to do quality swim, bike and run workouts. You will also be amazed at how much stronger you are and how fast you recover.