Strength Training for Triathletes, 2nd Ed.

The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance

By Patrick Hagerman


Strength Training for Triathletes offers a comprehensive strength training program to make triathletes faster over every race distance.


Strength Training for Triathletes offers a comprehensive strength training program for triathlon that will help triathletes build power, speed, and muscular endurance for faster racing over any race distance.

Certified USA Triathlon coach and NSCA Personal Trainer of the Year Patrick Hagerman, EdD, reveals a focused, triathlon-specific strength training program that will enable triathletes to push harder during training and on the racecourse when the effort is hardest. Triathletes who master this progressive strength training program will also become more resistant to injury, meaning fewer missed workouts.

Strength Training for Triathletes features 75 of the most effective strength training exercises for triathlon swimming, cycling, and running plus core strength and general conditioning. Full-color photographs illustrate each simple exercise, and exercises are grouped so athletes can focus on their own individual performance limiters. Hagerman simplifies the science underlying strength training, offering easy-to-follow guidelines on resistance and reps that will make triathletes stronger through every phase of the season.

Using this program, you will develop these abilities:

  • More powerful, longer-lasting muscles
  • Resistance to fatigue and injury
  • Improved body composition with stronger, leaner muscle mass
  • Better performance without added bulk

New in this second edition are sample strength training programs for the most popular triathlon race distances and for each of triathlon’s three sports, full-color photographs showing detailed body positions for each exercise, several new exercises, new indexes that specify body-weight exercises and weighted exercises, an exercise log template to track your goal weights, and a new index to improve usability.

Even small improvements in muscle strength can add up to big race results, which is why strength training often separates the top performers in triathlon from the middle of the pack.  Strength Training for Triathletes makes it simple for triathletes of all levels to get stronger and race faster.

Check out excerpts and example workouts on the VeloPress Strength Training page.

Strength Training for Triathletes, 2nd Ed.: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
Patrick Hagerman, Ed.D.
Paperback with full-color interior
7″ x 9″, 232 pp., $21.95, 9781937715311

Strength Training for Triathletes, 2nd Ed.: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance

Patrick Hagerman

Paperback. Full-color interior with photographs throughout.

Shipping Dimensions: 7.00in x 9.00in x .5in 232pp $21.95, Inventory 9781937715311, Shipping 1.3lbs

Part I: Strength Training Program Components
1 Strength Training versus Endurance Training
2 By the Numbers: Reps, Sets, Weight, and Rest
3 Progression Systems: How to Keep Moving Forward

Part I I: Program Preparation
4 Strength Training Tools and Equipment
5 Warm-Up, Cool-down, and Flexibility
6 Choosing Your Exercises and Order
7 Sample Training Programs

Part I I I: Exercises
8 Exercises for Core Conditioning
9 Upper-body Exercises for Swimming
10 Lower-body Exercises for Swimming
11 Upper-body Exercises for Cycling
12 Lower-body Exercises for Cycling
13 Upper-body Exercises for Running
14 Lower-body Exercises for Running

Appendix A: Exercise Index
Appendix B: Exercises for Home or Travel Workouts
Appendix C: Exercise Log of Goal Weights Based on 1-Rep Max
About the Author

Preview book.

Strength Training for Triathletes shows how adding strength training to your exercise program can yield significant performance results.” — Triathlete magazine

“A comprehensive guide to developing and following a well-rounded strength program.” — USA Triathlon magazine

“A user-friendly manual with sport-specific exercises offered with clear step-by-step instructions and photographs for the mainstream triathlete…This is a quick read reference guide that is deceptively simple and nuanced enough to…keep strength training interesting.” — Triathlon Magazine Canada

“Hagerman cuts through the fads and latest trends to bring you proven, triathlon-specific techniques. Any triathlete looking to build endurance, speed and power will benefit from Strength Training for Triathletes.” —

Strength Training for Triathletes is easy to follow and light on jargon. All the basic principles are clearly explained without smothering you in sports science—it’s a refreshingly simple approach that leaves you free to concentrate on the exercise rather than the book. Essential reading for anyone mystified by what to do in the gym.” —

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