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Do you have a triathlon event coming up and looking to improve your conditioning so you set a new PR? You should strongly consider implementing one of the greatest training methods known to man… bodyweight conditioning. Bodyweight conditioning can help you reach the next level of muscular strength without packing on too much additional mass.
Let’s look at how to get started with body weight conditioning and some of the top exercises you can utilize for success.
Before we get into details on the specific exercises, it’s critical you understand how to properly add these into your workout properly. Second, note that you should balance your bodyweight training with your yearly training schedule.
Since peak performance at events is not the focus right now, you can put a bit more stress on your body with your daily training regime. This yearly periodization schedule will ensure that you are really getting the results that you’re after. When doing bodyweight squats, the key is to lower yourself down as far as you can possible go as this will really get the glute muscles firing.
Bonus Tip: As an extra bonus tip, try doing this exercise on a single leg to really boost the overall intensity level.
Muscular strength in these regions will be essential for any swimming events you may perform as the lats will assist you to move through the water quickly and more powerfully.
When doing this exercise, the main point to focus on will be taking a brief pause as you reach the top of the bar.
When doing this exercise, make sure that you rebound up off the ground as high as possible to really focus on improving your power. Bonus Tip: To make this exercise even more challenging, perform one push-up between each burpee that you do. Finally, part of ever strong runner or triathlete will be a strong core, so knowing how to maximally challenge this area in your body will be important. The plank hold is perfect for this as it will not only boost strength, but muscular endurance as well.

Bonus Tip: To increase the intensity of this exercise, try putting the hands up on an exercise ball as you perform it. Ben Greenfield is head coach of the Superhuman Coach Network, and an author, speaker and consultant. Elite CrossFit athlete Jason Khalipa has a surprisingly simple approach to fitness: Get after it, hit it hard, repeat. Jason Khalipa can do 50 pull-ups in a row, squat 450 pounds, deadlift 550 pounds, and run a 5K in 23 minutes and 20 seconds. We asked the elite athlete to share his best fitness advice, and he told us “You don’t need more than 20 minutes. Check out the workout below, followed by awesome fitness tips from the owner of NorCal CrossFit and Gillette BODY Ambassador himself! If you carry too much muscle bulk, it will be harder to cross the finish line with record times and you’ll be more likely to fatigue part-way through. This is critical because if you add them in incorrectly you’ll risk poor performance in your training due to fatigue and you could risk injury as well.
Even though you aren’t using external weight resistance, you are still breaking muscle fibers down, which means they need a day to recover. During your down season when you aren’t racing as much, that’s the time to really dive into body weight training and seek maximum strength enhancement.
Focus on strength maintenance instead so that you are coming to each training session feeling as fresh as possible.
These are great for hitting the glutes, hamstrings, quads, and core, all muscles that will be called into play as you go about your running or cycling. Far too many people make the mistake of only going halfway down, thus shorting themselves of their potential results in the process. Single leg squats, aka Pistol Squats, are one of the hardest lower body exercises you could perform, so are great for maximum strength development.
A pull-up will hit the biceps, lats, as well as the traps and will even touch upon your core muscles. This will eliminate the use of momentum throughout the exercise, ensuring it’s purely your own muscular force causing the movement.

You can use a wider grip to hit the lats more over the mid-back or use a reverse grip position to really zero in on the bicep muscles.
You’ll also hit the upper body muscles while you work your core doing this one as they will contract to keep you in proper position and balanced.
You will immediately notice the increased stimulation occurring in your abs and spinal column. Doing a proper strength training program is vital for any runner or triathlete and bodyweight conditioning serves your own body aesthetic needs best.
He sits on the board of directors for Tri-Fusion triathlon team, the Fellowship of Christian Athletes, and is the official coach for the YoungTri. The use of information on this blog or materials linked from this blog is at the user's own risk.
Check out his inspiring, actionable tips for getting in shape, along with the fast and effective bodyweight workout he swears by. He won the title of Fittest Man on Earth at the 2008 CrossFit Games and has competed placed in the top 20 every year since. There are plenty of bodyweight workouts that can push your body without any fancy exercise equipment.
Do your bodyweight exercises two to three times per week with at least one day of rest between.
This bodyweight exercise is great for building up strength in all the main muscle groups in the body and will also enhance your cardiovascular fitness as well. As a triathlon coach and competitor, Ben competes at Ironman and Half-Ironman World Championships, holds a ranking as of USAT’s top ranked age grouper triathletes, and competes in 15-20 triathlons each year, both nationally and internationally.
The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

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