Get Stronger, Get FASTER! Home Strength Workout for Triathletes & Runners

Join expert Dr. Kate Baldwin (PhD) for this home strength training session for triathletes and runners.
In this video, Kate walks you through 5 of the best bodyweight and band exercises to increase your endurance performance and minimise injuries. Kate takes you through each exercise and explains why they’re great inclusions in your strength plan, as well as showing you how to modify each exercise according to your level. Whether you’re an age-group amateur triathlete racing Olympic distance or Ironman, maximise your strength training for triathlon performance!

No gym? No problem! Improve your strength, boost your endurance performance and combat injuries with just a resistance band (no weights needed)!

📲 Looking for more workouts like these? Discover our app and PDF programs designed specifically for endurance athletes. Backed by science and tested by professional triathletes, our programs focus on performance, mobility and injury prevention. Our research-backed approach ensures you train smarter, not harder. Start your journey to peak performance today!
Search VALĒRE on the App Store and Google Play Store or head to www.valereendurance.com/programs to access our PDFs.

0:00 Intro
0:58 Banded Crab Walks (Glute strength for runners & triathletes)
2:46 Side Plank on Knees (Core & Glute strength for runners & triathletes)
05:30 Overhead Handcuffs (Shoulder & core strength for runners & triathletes)
08:17 Deficit Single Leg Bent Knee Calf Raise (Calf strength for runners & triathletes)
11:20 Side Plank Progression - on Toes
13:20 Overhead Handcuffs Progression
14:45 Achilles Tendinopathy Adapted Calf Raises
17:15 Side Plank with Leg Lift progression
19:50 Overhead Handcuffs
21:30 Tempo Single Leg Calf Raise
23:45 Main Set Exercises
24:50 Hip flexion off Bench (Hip flexor strength for runners & triathletes)
27:30 Eccentric Push-Up Knees (Upper body strength for runners & triathletes)
31:38 Hip flexion off bench - Knees Straight
34:30 Eccentric Push-Up Progression on Toes
37:12 Hip flexion off bench - Isometric hold
38:45 Eccentric Push-Up Progression - Decline