Goal: Strengthen Running Muscles
Training to Scale Back: “Strength training during tri season is more focused on hip extension power and quad strength,” Kropelnicki says. Reduce time spent on hip extension in favor of the hamstrings and hip flexors.
Training to Add: “You can increase the number of strength workouts you’re doing in the off-season,” Cook says. “Really focus on strengthening the ligaments and tendons around the muscles to help prevent injury and build overall strength.”
Sample Workout: Begin including single-leg balance and strength exercises, like single-leg squats, heel raises and single-leg deadlifts. For the core, include front, side and reverse planks.