Triathlete Strength
Streamline Performance Physical Therapy
TriathlonThis 6 week program focuses on basic loading principles essential to all triathletes. There is a new progression every 2 weeks with new tri-planar loading exercises and plyometrics to improve strength, power and motor control. This program is great for triathletes looking to improve strength and power output while building tolerance to training loads and creating injury resiliency.
A1
World's Greatest Stretch- Streamline
1 x 5
A2
Couch Stretch + Rotation
1 x 0:30
A3
Single Leg Bridge
1 x 8
A4
Squat with External Rotation
2 x 20
B1
1 1/4 Goblet Squat
3 x 8 @ 7 lb
B2
Pogo Jumps to Squat Jump
3 x 5
B3
Banded Lat Pull Down
3 x 10
C1
PB Hamstring Curl
3 x 8
C2
Creeper Walks
3 x 15
C3
Body Saw - Sliders
3 x 20
A1
World's Greatest Stretch- Streamline
1 x 5
A2
Couch Stretch + Rotation
1 x 0:30
A3
Single Leg Bridge
1 x 8
A4
3 Way Hip Reach on Airex
1 x 10
B1
DB Walking Lunge
3 x 8 @ 7 lb
B2
Box Jump
3 x 6
B3
Bird-dog Row
3 x 8
C1
Runner Pulls
3 x 8
C2
Side Plank Hip Abduction
3 x 10
C3
Spiderman Plank
3 x 15
A1
Seated Goodmorning
3 x 8
A2
Glute Max Stretch
1 x 1:00
A3
Couch Stretch + Rotation
1 x 1:00
A1
Split Squat Pallof
3 x 3 @ 0:10
A2
Side Plank Clamshell
3 x 8
A3
Single Leg Good Morning
3 x 8
Dr. Nick Hadinger PT, USAW
Nick is a former Division 1 swimmer turned triathlete and now competes in Ironman events. He owns and operates Streamline Performance Physical Therapy in Phoenix, AZ where the combination of rehab and strength and conditioning principles create a unique environment for athletes.
