The offseason season is a great time for triathletes to set the foundation and create muscle balance and injury prevention strength training program that focused on bodyweight movements and stabilizing muscle groups.

I know from 28 years of experience that injuries are part of the deal when you train for endurance sports since I was always dealing with some sort of lower leg or hip-related issue the first 17 years in the sport. It was not until 2010 that I realized the missing component to my program was strength training. I continue to educate myself on the topic for me as an athlete as for athletes I coach.

Typically, if your core strength or stability is lacking, it shows through towards the end of races when running and even biking form breaks down.

If you are already into your based or race season and have not done any consistent strength training program, it is never to late to start an injury prevention program. For endurance athletes, time is one of the most limiting factors and strength training tends to get skipped. Everyone should prioritize at least one strength training session into your training plan each week that targets your core area.  The vast majority of injuries occur either at the lower leg, hip, or sometimes the scapulothoracic region (shoulder/upper back). These injuries are often avoidable with the consistent and proper application of strength training, mobility, and core stability movement patterns.

There are so many types of strength training programs for athletes that vary in the number of repetitions, sets and amount of weight. I do periodized my strength training program (vary the amount of weight, sets, reps and movements I perform) I wanted to focus on what I believe the most important, one that does not take time and focuses on injury prevention.

Primary muscles, (pecs/lats/quads/glutes/hamstrings) get stronger by the repetitive nature of swimming, biking, and running, while your smaller stabilizer muscles (the 26 muscles that make up your core and that help generate power) become weak.

Your core muscles in the front extend from the base of your ribs all the way down through your abdominals, pelvic girdle and upper quad. In the back, they go from your upper hamstrings and glutes to your low and mid back. Your core includes the areas around your hips that allow extension, flexion, and rotation oblique. Core stability is what helps support your spine, allowing you to sit and stand tall instead of slouching. The muscles in your middle and upper back and your rear deltoids often become weak as you develop stronger pecs from swimming. This can create a slough instead of a smooth, flat back when running and cycling.   Having a strong core and hip stability helps lengthen your body and create an ideal position for swimming, biking and running.

You begin the Stability phase, when you start your  program. I have found that early in a training plan, you need to work on your stabilizers so you can hold your body in the correct position while swimming, biking and running.The Stability phase lays the foundation for the next phases and fits perfectly with the workouts early in your training plan.

Goals of the Stabilization Phase or Preparation Phase

Goals: Phase Length	The goal of this phase is to develop neuromuscular efficiency, stability and functional strength.2-4 weeks
Frequency	3 days per week as your are not doing much of swim, bike and run
Reps	15-20 reps
Sets	2 sets
Rest Periods	s (60–90 seconds) Short rest periods (less than 30 seconds) Light weight (40–60% 1 RM)Purpose: Adapt general body muscles and tendons to the stresses of strength training in preparation for the greater loading of the Maximum Strength (MS) phase to follow.
Load Resistance	Load/Resistance: 40-60% of 1RM or the greatest load possible for 20-30 reps per set.

You begin the Stability phase, when you start your  program. I have found that early in a training plan, you need to work on your stabilizers so you can hold your body in the correct position while swimming, biking and running.The Stability phase lays the foundation for the next phases and fits perfectly with the workouts early in your training plan.