Strength Training for Triathletes: My Experience With Mark Allen’s Approach
This post documents the approach I have used for strength training for triathlon over the past several years. If you’re looking for a complete guide to strength training for triathletes over 50, start here: Strength Training for Senior Endurance Athletes
Credible Endorsements for Strength Training
After competing in sprint triathlons for eight years, my training had become sloppy. I had lost the discipline of the early years. I had nearly stopped strength training, focusing instead on cardio and endurance training. And to top it off, my performance was poorer. I was slower than ever and struggling with knee pain while running.
The article entitled Mark Allen’s 12 Best Strength Exercises jumped out at me as I skimmed my emails one winter morning. Having read about triathlon for over eight years, I knew of Mark Allen and considered him a credible source of information. I became even more interested in the plan once I realized that this strength training plan had also been a turning point for Mark. In the first full season after following this program, Mark won three international multi-sport endurance events, including the IRONMAN World Championship in Kona-Kailua, Hawaii.
A recent example of the benefit of strength training for seniors comes from a 71-year-old who began strength training in her late 60s—proof that it’s never too late to start. You can read more about that story here: At 71, She Got Stronger—What That Means for Triathletes Over 50.
Another testimonial for strength training came from Judy Cole, a 73-year-old ultra runner. Judy had started running every day during her early 30s. However, early on, she had problems with her knees. Following the advice of her running partner to strengthen her quads and hamstrings “became a game changer.”
I had also been struggling with knee pain, something I had not faced for several years. Judy’s experience sounded oh-so-familiar, so I committed to Mark’s plan.
If you’re new to triathlon after 50, this guide on how to start triathlon after 50 will help you take the first step.
Introducing Mark Allen’s Strength Training Program
This post is part introduction to and part journal of my experience with Mark Allen’s strength training program.
The table below lists the twelve exercises in this program along with the triathlon event(s) most impacted by the exercise. While I vary the order in which they are performed, these are the same exercises I do two days per week, except when I do not have access to the equipment.
Mark’s original article includes videos that show how to perform each of them correctly. I urge you to watch the videos before starting the program. And, if you are anything like me, you will find it helpful to watch periodically to make sure your form and breathing are correct.
| Exercise | Helps Most With |
|---|---|
| Lateral Pull-Down | Swim |
| Leg Extension | Run |
| Leg Curl | Bike, Run |
| Bench Press | Swim |
| Squat | Bike, Run |
| Lateral Dumbbell Raise | Swim |
| Calf Raise | Run |
| Dumbbell Pullover | Swim |
| Backward Lunge | Run |
| Bicep Curl | Swim, Bike |
| Tricep Extension | Swim |
| Leg Press | Bike, Run |
Starting with my first time using Mark’s routine, I have recorded the number of repetitions and weights for each exercise in a Google Sheet. I have also noted when I could use a heavier weight in the next session and any pain or soreness I felt during or after the session.
If you would like to follow Mark Allen’s strength training program, comment below or email me at seniortriathletes@gmail.com. I will share the Google Sheet I use to record my results and progress.
Strength Training Modified: Custom Warm-Up
Like most training, warming up the muscles is helpful, and may prevent injury. Over the years, I have varied the warmup,
I now start each session, no matter the Phase, with a series of bodyweight and band exercises that serve as a whole-body warm-up. I began the hip, shoulder, arms, and back exercises through physical therapy, first to address pain in my right glute and later to eliminate upper back spasms.
When done properly, I end this 20-minute period having broken a sweat and feeling loose. The table below provides more detail on this part of what is a 70-minute routine, two days each week.
| Warm-Up Target | Details |
|---|---|
| Hips | All-4s side leg lift (“fire hydrants”) – 30 each side Side-lying hip abduction with internal rotation – 30 each side Side-lying leg lift – 30 each side |
| Shoulders, Arms, Upper Back | Shoulder external rotation with scapular retraction – 2 x 15 Shoulder single-arm cross body extension – 2 x 15 Shoulder horizontal abduction – 2 x 15 Standing shoulder row with anchored band resistance – 2 x 15 Shoulder extension with band resistance – 2 x 15 |
| Core | Boat pose – 1 minute Bridge – 1 minute Side plank – 1 minute each side Plank – 1 minute |
Related post: ‘At the Core’ – Strength Training to Help Seniors Perform Better and Avoid Injury
After some sessions (depending on time available), I complete another 10–15 minutes of cardio. I finish with static stretches and/or foam rolling of my hamstrings, quads, calves, and upper and lower back.
Periodically, I re-read the original article and watch the videos to make certain I perform each exercise using the correct form and breathing.
Endurance Strength Training – Phase 2
In my initial use of this program, I moved to Phase 2 after a few weeks with the Phase 1. The main difference between these two phases is that Phase 2 involves two sets of 12–15 repetitions of each exercise with 90 seconds rest between sets, rather than one set in Phase 1. As in Phase 1, I completed two sessions per week with at least one day, but usually three days, between them.
During Phase 1, I selected weights for each of the exercises for which I could complete 15 repetitions with good form. For some, I was able to increase the weight slightly during the four weeks.
In transitioning into Phase 2, I used the same weights as at the end of Phase 1. However, in the first two sessions, I completed only 12 (rather than 15) repetitions in each of the two sets (except for squats, for which I completed 15). I did this following the principle of preventing injury by increasing intensity gradually.
Continuing with this principle, I increased the number of repetitions to 15 for the first set in week 2, while the second set still involved 12. In week 3 and beyond of Phase 2, I completed 15 repetitions for both sets.
“Increasing the intensity, time, or type of activity too quickly is one common reason for a sports injury. To prevent this, many fitness experts recommend that both novice and expert athletes follow the ten percent rule, which sets a limit on increases in weekly training. This guideline simply states that you should increase your activity no more than 10 percent per week. That includes distance, intensity, weight lifted, and length of your exercise session.” – Very Well Fit
Lessons from Strength Training for Triathletes
I have learned some important lessons while using this plan:
- Be patient – the results may seem to come slowly, but they will come.
- Become familiar with the specific equipment you will use in the program. In addition to watching the videos in Mark Allen’s article, I watched others, especially those working with a personal trainer.
- Add weight only after a few sessions (minimum two) when the weight feels easy while maintaining good form.
What If You Don’t Have Access to a Gym?
There are many reasons for us not having access to weights or weight machines used in Mark Allen’s program. If you don’t have gym equipment, consider the approaches described by two other sources.
Training for the Run
In a Stryd For the Love of Running webinar, Dr. Jinger Gottschall presented six at-home exercises for a strong core and improved run mechanics.
The six include three bodyweight moves aimed at improving run mechanics:
- Squats – also useful for bike training.
- Lunges.
- Abductor movements using an elastic band.
Dr. Gottschall recommends performing 100 repetitions (50 on each side for lunges and abductors). I have reached 50 reps per session twice per week. If you want more challenge, add weight. If you don’t have free weights, use a water bottle or milk jug. (Water weighs 8.3 lbs per gallon / 1 kg per liter.)
The second part of Jinger’s session includes three core exercises (front plank, side plank, glute bridge). These overlap with the five core exercises (front plank, side plank each side, glute bridge, and boat pose) that I perform.
Training for the Swim
During the 2020 quarantine around COVID-19, I joined Tri Swim Success Online Triathlon Swim Training Program. As part of the membership, I received access to video training with dry-land resistance band exercises for swim fitness.
Let us know in the Comments what alternates to training in the gym with weights and machines you have found.
New to Strength Training?
If you are getting started with triathlon training and/or strength training, here are two must-read posts:
- Strength Training for Senior Endurance Athletes with senior triathlete and triathlon coach Tony Washington
- ‘At the Core’ – Strength Training to Help Seniors Perform Better and Avoid Injury
- Pay attention to recovery. Recovery After 50: What Every Triathlete Must Know contains valuable insights about recovery from other senior triathletes aged 50 to 80+
You may be interested in this article from Silver Sneakers with advice on how to begin a strength training program.
Want to take the next step? Choose your path below.
Whether you’re just getting started or looking to improve, here are your next steps:
New to Triathlon?
Start with a step-by-step guide to triathlon after 50 designed specifically for older athletes.
Already Training?
Learn how to train smarter, recover better, and improve performance after 50.
What is Your Approach to Strength Training?
Let us know below what you have learned from your strength training? Have you found any “must-do” exercises or targets? Have you found exercises in yoga or other sports to be effective? Please share your thoughts in the Comments below.
This post was first published on March 14, 2019. The latest update was published on August 21, 2025.
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