“I don’t know where to start or what to use!” This is a statement that I commonly hear from women who know that they need to include strength and conditioning into their triathlon training program. But, there are so many

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different training philosophies and tools available, it can be confusing not to mention frustrating.

This article is the first in a series which will look at some of the training tools you might find in your gym, or which are available for you to buy and use at home.

In subsequent articles in this series, myself and new to the Witsup team, Natashia Iacovelli, will look more closely at each item and give you some details about how useful and effective they are for triathletes and the best exercises you can do with them. Natashia talks you through Functional Fitness for the triathlete here.

(If you aren’t sure why you need to include strength and conditioning, make sure you do back and read our Q&A article on strength and conditioning for triathlons).

Introducing the toys and the equipment we will be exploring in more detail:




Use in Gym or at Home

FreeFORM Board A multi-directional rolling platform that resembles a round skateboard but is so much more fun.



AirFit Trainer Pro A suspension trainer with a pulley and cable system using slings for support. Similar to a TRX.


Gym +

ViPR A durable rubber tube that has the same use and functionality as 7 other tools (barbell, dumbbell, Kettlebell, stability ball, medicine ball, balance devices and speed ladders)

From $201

Gym +

Bosu Consists of half of a swiss/fit ball which is moulded to a solid platform allowing you to use both the soft and hard sides for different purposes.

From $225

Gym or Home

Stability discs A soft air-filled cushion which can be used for a range for stability and great-building exercises

From $36

Gym or Home

Swiss Balls Otherwise known as fit balls, these large air-filled balls are a great all-purpose tool suitable for a range of exercises and stretches

From $40

Gym or Home

Kettlebells A solid cast iron kettle without a spout which was developed by the Russians and is now popular as a general strength and conditioning tool.

From $70

Gym or Home

Resistance Bands Made from plastic or latex, resistance bands are sold under many different brand names but they are a highly versatile tool you can use to develop strength and stability

From $6

Gym or Home

Medicine Balls An inflated rubber ball (some of which come with handles), a medicine ball is a

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versatile tool to use to develop upper body and core

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From $37

Gym or Home

+ We have indicated that these items should only be used in the gym simply due to their (not insignificant)

cost. If you are prepared to invest in them, they are also great to use at home.


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