Dave Scott’s strength and conditioning training plan for triathletes

Many triathletes are guilty of one key mistake. Despite spending hours swimming, cycling and running, strength and conditioning is often overlooked.

However if you want to improve technique in the three disciplines – especially in the run – then it’s essential to find time for a simple strength and conditioning training programme.

Advice from the best

In this article, we’ve turned to one of the best in the business to advise you. American athlete and coach Dave Scott was the first triathlete to win the Ironman World Champs six times (1980, 1982, 1983, 1984, 1986, and 1987).

He was the first athlete to be inducted into the Ironman Hall of Fame and since retiring from racing himself, has been a passionate coach looking after some of the best in the business – including female icon of the sport Chrissie Wellington.

Importance of S&C

One of the things Dave recommends most is a suitable strength and conditioning programme.

“If you look at data,” says Scott, “one of the first things that’s lost as we age in our 30s is lean muscle mass. And if you lose muscle mass, you lose the ability to be mechanically efficient.

“So if you start thinking about doing an Ironman race in your late 30s, or in your 40s, you don’t want to sacrifice your strength, stretching and injury-prevention programme. That is a prerequisite. So for people who are first starting, they should weave that in at least twice a week.”

• Free Ironman training plans

You can find plenty more information, training plans and instructional videos at www.davescottinc.com, but below are a quick series of movements that will get you started.

Four key areas

These will teach you to engage your transverse abdominus and fire your glutes – two of the key things that Dave Scott recommends to help your performance in all three disciplines.

Included in this plan are four key moves targeting key areas:

1. Activate your TA
2. Single-leg soaring sequence
3. Bent over row with dumbbells
4. Glute exercise sequence
5. Plank and push-up sequence

He advises working on strength and conditioning at least twice a week, for 20-24mins per session. All of the exercises described here can be done at home, with minimal equipment making them easy to fit around a busy schedule.

Click the link below to download your free plan now, complete with all Dave’s instructions on technique and form:

Dave Scott is the first 6x IRONMAN World Champion and a Master Coach of IRONMAN U. As the founder of the Dave Scott Multisport Institute, he dedicates himself to making triathletes of all levels faster and more efficient. Learn more at www.davescottinc.com

• For lots more training advice head to our triathlon training section.
• Find more training plans in our training plan hub.