Strength Training for Triathletes Exercise: Step-Up

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.

Muscle Focus: calves, glutes, quads

Strength Training for Triathletes Exercise: Step-up STT2The step-up also focuses on the push portion of the pedal stroke, but now you have to lift your entire body weight up against the force of gravity. In addition, because you are standing upright and not bent over as you would be on the bike, the quads have to work more, making them even stronger. For this exercise, you can use any height of step you want, but something about knee-height is ideal. You can check the proper height by putting one foot on top of the step and checking to see if the upper leg is nearly parallel to the floor. A step that puts your knee higher than your hip when your foot is on it is too tall and could cause a knee injury; a shorter step is safer.

Stand about 6 to 12 inches back from the step. (Standing too far away will cause you to use forward momentum to get up on the step.) Holding a dumbbell in each hand with your arms at your sides, place one foot on top of the step, making sure your entire foot is on the step so your heel is not hanging off the edge (see start).

To begin the step-up, transfer all your body weight onto the foot on top of the step and use the muscles in that leg to push yourself up (see midpoint). It will be temping to use the other leg, specifically your calf muscles, to push off the ground, but that diminishes the effectiveness of this exercise. Your goal is to have the foot leave the ground flat-footed; that is, your heel and toes will leave the ground at the same time. Once both feet are on top of the step, step down with the working leg, keeping the other leg on the step.

Now complete the rep by again pushing up with the leg that is on the step. Step down and continue alternating, pushing up and stepping down with each leg, until your set is complete.

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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.

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$19.95 Add to cart

$19.95 Add to cart

$21.95 Add to cart

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