This document discusses the importance of core strength for triathletes. It recommends training the core 2-3 times per week for 30-40 minutes through corrective, stability, and strength phases. Key exercises include prone brace on a Swiss ball, dynamic prone brace, and Swiss ball hip extensions. Developing a strong core improves power transfer between limbs, maintains proper posture and technique, optimizes body alignment, reduces fatigue, and prevents injuries for triathlon performance.

1. What is the Core?
- Vital core
- Core muscles
- Core strength
- Core stability
- Core training

2. Why Do Triathletes
Need to Develop a Strong Core?
5 KEY REASONS to improve the core of your triathletes
1. Efficient transfer of strength, energy & power to working limbs to
maintain forward movement
2. Maintain effective and economical posture and correct technique
3. Optimal body alignment to maximise performance
4. Enhance joint integrity and endurance, reducing fatigue in working
muscles
5. Injury prevention

3. Frequency and Duration
of Core Exercise Training
Frequency
• Minimum of 2-3 sessions per week in order to
facilitate improvements in strength and
stability.
Duration
• Start slowly – no need to exceed 30 – 40
minutes of training.

4. Key Points
1. Exercises should be progressed every 4 – 6
weeks.
2. Progression vs Regression. When to use?
3. Form vs. function. 300 repetitions vs 3,000
reps to correct.
4. Twisting exercises important. Load – unload.
Muscle fibres 93% cross laid.
5. Quality supersedes quantity.
6. Don’t over train. -2 rule.
7. Rest is imperative.

5. TRUE Stretch – 3D Stretching

6. Activation of A Neutral Spine
- Setting your trunk
- Activating core muscles
- Co-ordinated movements

7. Key Stabilisers for Triathlon Core
Transverse Abdominis
- deepest abdominal muscle
- wraps around your waist like a corset
- pulls abdominal wall in stabilising spine
- stabilisation is vital for all optimal
function and performance in all three of
the triathlon disciplines
- innervated by lower intercostal nerves
(nerve root T7 – T11)
Pelvic Floor Muscles
- extends from front of pelvis to lower spine
- like a thin hammock of support
- think of your upper body as a barrel
and the bottom of the barrel that keeps all
the contents in place is the pelvic floor.

8. Training Phases
Phase 1 Phase 2 Phase 3
Corrective
Phase
Stability
Phase
Strength
Phase
Conditioning Phases
Phase 1 Corrective Exercises
Identifying and correcting weaknesses in posture,
flexibility, intra-abdominal pressure, inner unit
strength & neural control without axial loading.
Phase 2 Stability Exercises
Integration of inner and outer unit. Primal pattern
development and connective tissue strength,
respiratory and pulmonary function
Phase 3 Strength Exercises
Energy system enhancement and endurance. Specific
hypertrophy to relevant movement patterns
Specificity Sports Specific Exercises
Base conditioning completed and client has a strong
foundation for sports/lifestyle specific training.
Sports
Specific
Phase
Specific

9. Sample Training Program
Corrective Exercises: 3 – 4 times per week
No Exercise Rest Duration Reps Tempo Sets Hold
1
Thoracic mobilization - SMR
foam roller
> 60
secs
- 10 - 3 30 sec
2
Feldenkrais foam roller
integration – left & right side
> 60
secs
- 10 3:0:3 3 -
3 Standing wall slides
> 60
secs
3 min
total
-
Slow &
controlled
- 15:4 sec
4 Wall Leans
> 60
secs
3 min
total
-
Slow &
controlled
- 30:15 sec
5 Pec minor stretch on Swiss ball
> 60
secs
3 min
total
6
Slow &
controlled
- 30:15 sec
Strength Exercises: Prime Movers – Day 1
No Exercise Rest Intensity Reps Tempo Sets Hold
1 Standing cable rows
> 60
secs
-1 to 2
reps
8 - 12 2:0:2 3 -
2
Kneeling lat pulldowns – V bar
grip
> 60
secs
-1 to 2
reps
8 - 12 3:1:3 3 -
3 Push up on smith machine
> 60
secs
-1 to 2
reps
8 - 12 2:0:2 3 -
4 Prone cobra
> 60
secs
-1 to 2
reps
6 - 8 - 3 15:15 sec

10. Relevant Stretches
1. Dynamic hip flexor/hamstring stretch.
2. Dynamic lunging psoas stretch.
3. 90°/90° Groin Stretch.
4. Quadriceps Wall Stretch.
5. Prone Back Extension.

11. Key Triathlon Core Exercises
1. Prone Brace on Swiss Ball.
2. Dynamic Prone Brace.
3. Swiss Ball Hip Extension.
4. 4 Point Horse Stance.
5. Supine Swiss Ball Lateral Walk Out.

12. CONCLUSIONS
Core strength & stability training is vital for the modern day triathlete
• improving balance and stability of the body
• efficiently transferring force between the lower to the upper body
• exerted force is not wasted through unneeded movements
• As triathlon coaches it is OUR responsibility to ensure a comprehensive
core training program is an integral part of all triathlon programs and is
essential for the peak performance of our triathletes