Endurance athletes tend to focus on training the lower extremities for their sports, but it’s important to balance upper body strength as well. This circuit is helpful for triathletes and cyclists who want to optimize their performance in swimming and cycling through motor control and skill development.
Perform this routine twice a week during race season to keep your upper body in shape for competition. You will need access to a gym with machines, dumbbells, and medicine balls. Use the Rate of Perceived Exertion (RPE) Scale when warming up and cooling down, where one is really easy and 10 is extremely difficult.
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Most of these exercises are performed at a certain percentage of your one-rep max (1RM) weight. If you don’t know your 1RM, select a weight that is challenging to complete the final three reps per set (excluding Incline Dumbbell Y Raises). Focus on your form prior to increasing weights or intensity.
Please consult with your physician before starting any new form of exercise. If you are currently dealing with an injury, please seek a rehab professional prior to beginning.
Workout of the Week: Upper Body Strength Circuit
Warm-up
10 min. light cardio (e.g., walking, treadmill incline walking, light jogging, cycling, rowing, stair master, etc.), building up to 5/10 RPE
Main set
Dumbbell Chest Press
3 × 12 @ 65% 1RM
30 sec. set rest
1-Arm Dumbbell Row
3 × 15 @ 65% 1RM
30 sec. set rest
Lat Pulldown
3 × 15 @ 65% 1RM
30 sec. set rest
Overhead Med Ball Slam
3 × 8
30 sec. set rest
Incline Dumbbell Y Raise
3 × 15 @ 30% 1RM
30 sec. set rest
Cooldown
5 min. light cardio (e.g., walking, treadmill incline walking, light jogging, cycling, rowing, stair master, etc.), building up to 2/10 RPE
