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Training For A Triathlon

3 Exercises
to Improve Your Performance

By Ryan Nail


Split Lunge Jumps

When performing split lunge jumps, start in a lunge position with separated legs at 90-degree angles. Make sure to keep your shoulders aligned over your hips and your knees directly over your ankles. From this position, jump in the air for height and switch feet into the opposite lunge position. When jumping, make sure you press through the front heel and bring the back knee straight down to two inches above the ground. This motion will simulate riding on your bike, gaining strength with every jump.

Zipper Pulls

Using a weight between 5 and 15lbs, depending on female or male, begin on your knees. From this position, bring your arms in an upward motion as if you are zipping up your jacket. Keeping your elbows high, straighten your arms above your head and reach out in an outward motion until you come back to the original position. This will simulate your swimming motion. To do a more advanced move, try it while balancing on a BOSU ball.

Single Leg Burpees

While standing on one leg, hop forward for a distance. Land softly and immediately jump back into a one legged push-up position. From there, use your abdominal muscles and arm strength to bring both of your feet back together in a standing position. Try this about 15 yards, 10 or so burpees, on the same leg. Then, repeat motion on opposite leg. To do a more advanced version, add a push up while in the push up position. This exercise will help increase your speed and balance.

By adding these exercises to your daily routine, you will swim stronger, peddle faster and run harder! Always remember hard work pays off!


Ryan Nail
Owner, CoreFit Training
When training for a triathlon, you put a lot of time and heart into mastering not just the physical, but the mental as well. This experience entails pushing yourself on all levels to reach new heights. In order to further yourself, to mentally feel confident with your training, and to achieve success, you have to gain a strong foundation. Here are some exercises to better perform on the swim, bike and run.




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