How to start with Plyometrics to increase your triathlon power and run faster
Karen Parnell
September 19, 2022
How to start with Plyometrics to increase your triathlon power and run faster
Plyometrics or jumping and hopping can give you the edge in your next triathlon and the off-season could be a great time to start if you already have a good cardio and strength base.
Since you utilize mostly slow-twitch fibres in distance running, plyometrics teaches your body to also recruit fast-twitch fibres. When you maximize muscle recruitment, you're able to turn your legs over faster and push off harder. This means increased economy and faster times.
Plyometric training not only develops muscular and neuromuscular forces, but also improves the strength of the connective tissues which are important for optimal biomechanics. Jumping, skipping, and bounding all strengthen tendons and ligaments, reducing the likelihood of injury. Plyometrics improves both your sprinting and endurance performance.
Plyometric training offers many core benefits for triathletes and endurance athletes, including:
- Improved Speed and Power
- Improved Strength
- Prevention of injuries
- Improved coordination (i.e. improved connection between our brain and our body movements)
It’s important to not dive head long into power jumps and hops but build up slowly. If you have never done plyometrics as part of your strength and conditioning, then using a suspension trainer like the TRX is a good place to start.
Using a TRX Suspension Training for Plyometrics
TRX stands for Total Resistance Exercise and uses a TRX suspension trainer to perform the exercises. The TRX GO in the photo below is a form of suspension training made of webbing straps that uses body weight exercises to develop strength, balance, flexibility, and core stability simultaneously. You hook the TRX suspension trainer to a rack, tree, door frame or ceiling hook and hold the handles on the straps to perform exercises. The TRX suspension trainer packs into a small bag so convenient to take on holiday or business trips.
TRX Suspension Trainer
Amazon: TRX GO Suspension Trainer System £95.95
The TRX suspension can be used to off-load your plyometric movements by taking some of your body weight out of the jumps and hops. When you get stronger you can gradually add in your full body weight.
Plyometric workouts improve your speed, power and strength plus increases your cardiorespiratory endurance. Another benefit is that it improves your performance with strength exercises such as squats, deadlifts, lunges etc.
TRX Plyometric Exercises for Triathletes
Here are some TRX based exercises that include plyometrics. With all of the exercises it’s worth taking the time to perfect your form without the jump or skip and once you are confident with the movement pattern add in a small jump. Over time the jump can be increased as you get stronger and your core becomes more stable.
If you have not been adding strength training into your training regime regularly then it is worthwhile building a base of 8 weeks of bodyweight training (for example squats, push-ups, planks, core and leg work) before you proceed to plyometric training.
TRX Double Leg Squat Jumps
TRX Sprinter Starts with Jump
TRX Lateral Lunge Jumps or Skaters
Source: TRXtraining
TRX Plyometric Lunges
Runner high knee lunge with Hop
Source: TRXtraining
Advanced Moves
These are example of some advanced moves and should only be progressed to once you have mastered the basics. To try these moves it's best to do the non plyo version first and then add in small hops or jumps. These are to give you an ideal of just how versatile the TRX can be for plyometric training.
TRX Single-Leg Burpees
TRX Plyometric Press-up
TRX Pistol squat jump
Source: My PT Hub
Example Plyometric TRX Workout for Triathletes
This is a great workout to strengthen your muscles needed for swimming, cycling and running. It will work your major muscle groups plus improve your core stability. I like to combine both plyometric and standard exercises into a workout to ensure your body gets some recovery between jumps or hops.
Warm-up
Start with a good dynamic warm-up to prepare your mind and body for the workout ahead.
Main Session
TRX Low Row
Targets: Upper Back (Latissimus Dorsi, Rhomboids, Traps), Shoulders, Biceps, Core so ideal for swim strength.
Set up your suspension trainer so the handles hang at chest height. Stand with your feet hip-width apart, holding the handles with your palms facing each other. Lean back until your arms are extended, taking your weight. The position of your feet will determine how difficult the exercise is - moving them forwards towards or even past the anchor point increases how much you lean back and makes the move harder and stepping backwards makes it easier.
Pull your chest up between your hands, keeping your elbows close to your body and squeezing your shoulder blades together behind you. Pause at the top of the move, then slowly lower until your arms are extended again.
Complete 10 reps, three time through with 20-30 second rest in between sets.
Source: TRXTraining
TRX Squats
Targets: Glutes, hamstring, quads and calf’s which are used when cycling and running.
Stand facing your anchor point holding your straps set to mid-length with arms out in front of you. Lean your body back slightly, squat down so that your butt is below your knees. Go back up to the start.
Complete 10 reps, three time through with 20-30 second rest in between sets.
Source: TRXtraining
TRX Squat Jumps
This is similar to the standard squat above, but this time add in a jump.
Complete 8-10 reps, three times through with 20-30 second rest in between sets.
TRX Swimmer Pull
Targets: Lats, triceps, shoulders and abs all used whilst swimming.
Grab onto the TRX handles with an overhand grip and a 45 degree lean back with an offset foot position. With arms straight out and hands close together, begin exercise by pushing down and back with your hands. Continue pushing down and back until your hands behind your back and shoulder blades fully retracted. This completes one rep.
Complete 10 reps, three time through with 20-30 second rest in between sets.
Source: TRXtraining
TRX Skater
Targets: Quads and glutes used in cycling and running.
Keep your suspension trainer adjusted so the handles are at mid-calf. Stand facing the TRX anchor, feet together and elbows bent to 90 degrees directly under your shoulders. While gripping the TRX handles, jump to one side, driving the opposite leg behind your landing leg in a curtsy—don’t let that foot touch the ground (unless your knees hurt, in which case you can touch your toe to the ground). Land in control, with minimal noise, then immediately explode and jump to the opposite side.
Complete 30 seconds left/right, 3 times through with 20-30 seconds rest between sets.
Souce: Triad Training Solutions
TRX Sprinter Start
Targets: Quad, glutes, hamstrings, core and calf’s use whilst running and cycling.
Place the TRX so that the handles hang to about waist height. Grab the handles tight to your chest with your arms over top the outside of the cables. Lean forward and make your body into a straight line. Step back with your right foot and bend your left knee (sprinter position). Drive your right knee forward as if you were going to take another step. As you drive your right knee forward jump 2-3 inches off your left foot as if you were getting ready to sprint out of the blocks. Land on your left foot and then immediately bring your right leg back for the next rep.
Complete 10 reps, three time through with 20-30 second rest in between sets.
TRX Runners Lunge Jump
Targets: Quad, glutes, hamstrings and calf’s use whilst running and cycling
(You can do this one without the jump if you are starting out)
The handle of the TRX should be aligned low, about 6 inches from the ground. Facing the point of suspension grab the handles stepping back until there is tension in the TRX and handles are aligned slightly in front of you, about waist height. Step one foot back, lunging down until the front leg is bent 90 degrees. Contracting through the quads and glutes, jump straight up, switching the position of the legs while in the air. Keep tension in the TRX straps at all times. As you come down land softly on both feet, using your glutes and quads to absorb impact as you lunge down ready to jump again.
Complete 8 reps, three time through with 20-30 second rest in between sets.
TRX Plank (Level 2 on elbows)
Target: Triceps, abs and shoulder used in swimming.
Hook the TRX cables so that they hang about 6 inches off the ground. Place your feet in the stirrups so that the tops of your feet are facing downwards. Get down on your forearms and make your body into a straight line parallel to the floor and hold for the required time.
Complete 20 seconds, three times through with 20-30 second rest in between sets.
Warm Down
Warm down with static stretches.
Conclusion: Using a TRX in Your Training
Consider giving some jumping and skipping a go now your race season has ended to put some plyometrics in to your triathlon training. Now is the time to build your foundation for next seasons racing and try something new. The benefits from plyometric training will fade with time so it’s worth adding them into your training plan 6-8 weeks from race day as well as during general training.
Using a TRX is a great way to start can help you build up gradually with plyometrics.
Plyometric exercises will help to increase your cycling and running power and speed.
You can find maintenance training plans that include TRX sessions on TrainingPeaks and FinalSurge.
Karen Parnell is a Level 3 British Triathlon and IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.
Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.
Need a training plan? I have plans on TrainingPeaks and FinalSurge:
I also coach a very small number of athletes one to one for all triathlon and multi-sport distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com
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Buy a TRX Suspension Trainer:
Amazon: TRX GO Suspension Trainer System £95.95
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FAQ Plyometrics and TRX for Triathletes FAQ
What is the TRX system?
The TRX System, also known as Total Resistance Exercises, refers to a specialized form of suspension training that utilizes equipment developed by former U.S. Navy SEAL Randy Hetrick. TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the user’s body weight to complete the exercises.
What is a suspension training?
The term suspension training refers to an approach to strength training that uses a system of ropes and webbing called a "suspension trainer" to allow users to work against their own body weight.
Can TRX workouts improve your running performance?
TRX Workouts can strategically improve your running performance. If you’re not using these straps to improve your form, you should be. To get better, most runners—well, run. But the best runners know that improving speed and endurance isn’t just about logging more miles; it also requires time in the gym.
Are TRX training exercises good for swimmers?
The TRX Suspension Trainer serves as a great tool, especially for swimming, because it requires you to constantly stabilize your body in an unstable environment.
Is training with a TRX good for cyclists?
Many top cyclists even use the TRX as a great way of warming up and engaging all the core muscles before bike training and racing.
What is plyometrics?
Plyometrics is a form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.
Why are plyometric exercises good for triathletes?
Plyometrics, or explosive activities, are really beneficial to triathletes. They help muscles reach their maximal force in the shortest amount of time, therefore, improving our running speed and power on the bike.
When do I add plyometric exercises into your training plan?
Add a plyo session once you have a solid foundation of cardio (you can run up a half an hour without losing your breath), and strength (Do at least 8 weeks of bodyweight training, think squats, push-ups, planks, core and leg work) before you proceed to plyometric training.
References
Effects of Plyometric Training on Explosive and Endurance Performance at Sea Level and at High Altitude
Effects of Plyometric Training on Endurance and Explosive Strength Performance in Competitive Middle- and Long-Distance Runners
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.
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