For triathletes gaining strength is a dual-edged sword. Yes, you want strength for power but no one wants more bulk or to spend energy where it isn't directly related to dividends in better swim, bike or run performance. To get better at those you have to do those specifically.
Some amount of injury prevention and elimination of imbalances or compensation is worth the investment of time and energy, however.
Athletes like linear movements and need non-linear movements. We set up some unilateral and multiplanar exercises for our group in order to help them with weaknesses before they become a problem.
Single leg Russion deadlifts, single leg touches to the floor, lunges with a forward reach, pick up and press are all options for lower body work where you can focus on one leg at a time and easily identify problems or favoring one leg over the other.
Hip Bridges and Ham curls provide functional ways to strengthen the hamstring/glute area while also challenging the core by using a ball.
Including calf raises, shoulder external rotation and retraction, and a variety of core including: rotation, stabilization, lateral flexion, back extension, and small amounts of forward flexion (we are already too good at this one!) comprise a well-rounded core work session that should be done twice a week at the least.
Tune in for a few drills for the swim!
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