Triathletes are arguably the fittest people in the world. They are the epitome of strength and mental discipline. If you have ever done a triathlon then you understand the importance of whole body physical strength and endurance, not to mention the ability to sustain mental "toughness" throughout the course.
Tire pulls build endurance, leg strength and stamina for a better run

So how do you know what types of strength training exercises and ultimately what type of routine you should do in order to compliment your triathlon training? Here are a few tips to help you make the best of your time in the gym:

- Focus on mastering compound movements: Exercises such as the free barbell squat, deadlift and bench press are considered the "big 3" compound moves. They are three of the most important lifts you can perfect in your quest for whole body strength. They are vital because they are multi-joint moves that recruit many muscle fibers of the body. The quadriceps, hamstrings, lats (back) and pectoralis (chest) muscles all need to be developed for optimum strength, power and stamina.

- Choose free weights over machines: I'm not against the use of machines, but the inclusion of both unilateral and bilateral movements with dumbbells and barbells is important to avoid muscle imbalances. If you have overdeveloped quadriceps (front of the thigh) and underdeveloped hamstrings (back of the thigh), then your risk of injury increases drastically. Free weights force you to maintain balance and stability which helps strengthen intrinsic muscles as well as the prime movers. Body weight exercises are also important to include in your routine. Pull ups, Dips and pushups are three of the most challenging exercises to master, yet the most effective for making you strong.

- Always work the core: Our core muscles, which consist of the abs, obliques and lower back are activated during everything we do. They play an even bigger role when called to action during swimming, biking and running. During your swim, a strong core ensures the body stays parallel and that the legs don't dip too low in the water- thus slowing you down by compromising your form. During your run, a strong core keeps the pelvis in a neutral position which allows you to maintain a long stride. Imagine your posture during a bike ride, if your core is weak, power cannot transfer efficiently to the lower body.
Include exercises in your routine that activate your core