Triathlete Strength Training: Exercises

According to Triathlete's Training Bible by Joe Friel, the 3 basic abilities for successful multisport racing are:

• Endurance
• Force
• Speed skills

Triathlete strength training helps improve the Force ability. Given it's still early in the 2010 season, now is a good time to get into the gym and lift some weights. What exercises do I do? (You may ask.) Well, for triathletes these are some exercises with load goals that help in your 3 disciplines:

• Squats (1.3 - 1.7 x Body Weight)
  
• Seated Row (0.5 - 0.8 x BW)
  
• Crunches
  
• Standing, bent-arm lat pull-down (0.3 - 0.5 x BW)
  
• Leg Press (sled) (2.5 - 2.9 x BW)

Good luck with your training!