Triathletes rely on more than swimming, cycling, and running to build fitness. To maintain the demands of completing three disciplines, strength training becomes vital.
For Alex Yee, strength training is a multi-faceted activity that goes beyond heavy lifting. The Olympic Champion’s approach to building strength provides a practical foundation for any triathlete to follow. Focusing on the movements that are relevant to triathlon, Alex’s insight shows that the tiny details can have a significant impact.
Alex Yee’s Approach to Strength Training
Like all of Yee’s training, his approach to strength training is calculated and considered. He wants each session to contribute to his overall performance.
“Everything we do always comes back to the same question: Will this make me a better triathlete?”
His intention is clear, and when it comes to strength training, this doesn’t change. The goal of his strength work is to aid and supplement each of the disciplines, whilst also being aware not to take anything away from what he has built.
Key areas of focus include improving his running economy, swimming power, and cycling efficiency through lower-leg stiffness and building a strong core.
Alex’s Strength Regime
Amidst training in excess of 20 hours per week, Alex places his strength workouts on Mondays and Wednesdays. Alongside this, he also incorporates drills and elements of plyometrics on Tuesdays and Thursdays.
For Alex, these sessions are a necessity,
“although I would prefer to be out on the bike or hitting a hard run session, strength training is just as vital. Improvements come from focusing on the finer details, we saw some improvements from the data between London and Valencia that showed the strength work was playing a big part in my progress, which is exactly what you want as an athlete.”
Alex Yee’s Strength Workout
A true student of the sport eager to learn from the experts, Yee works with a professional strength coach at his training base in Loughborough, UK. His programme consists of:
- Slant Board Calf Isometric Holds (3×30 seconds)
- Lateral Medball Bound (2×8 each side)
- Box to Box Jumps (3×3 reps)
- Bulgarian Split Squat with Safety Bar (3×5 reps)
- Single Arm Cable Pull Down (3×6 each side)
- Seated Calf Raise (3×5 each side)
- Glute Hamstring Raise Lateral Hold with Medicine Ball Press (3×5 each side)
- Ab Wheel Rollout (3×6 reps)
You can follow and try a structured version of this workout. Alex’s strength programme is tailored to him and his areas of improvement. Movements like box to box jumps focus on fast ground contact and improving his explosiveness. Whilst cable pull-downs target generating power generated during his swim stroke.
Takeaways for any triathlete
As an Olympic and World Champion, plus a recent 2:06 marathoner, Alex is a living example of the benefits strength training provides. For triathletes, Alex’s advice for strength training is centred on building a resilient body that performs efficiently across the swim, bike, and run.
“As a triathlete, you balance each discipline against one another. As you get faster and fitter, your form, efficiency and mechanics become essential. If you want to continue to develop, strength training should be a vital component.”
Incorporating strength training
As with any element of your training, intention matters whether you’re following a prescribed training plan or looking for inspiration for your next workout. Training with the right tools that track your progress and guide you through your journey is important.
“All the details add up. I believe in being consistent and showing up day after day, even if motivation wanes at times. Tracking all aspects of your training allows you to see the bigger picture”
To take your training to the next level, consider adding strength training into your next training cycle and take on Alex’s inspired strength workout for yourself.
