Strength training during tri-season

I was asked to share my thoughts/ advice regarding a lower body training day and an upper body training day for triathletes in mid-season.  Most triathletes know the value of strength training, but do not want to endure soreness which might affect their runs, bikes, or swims.  I would argue that any exercise can be modified to decrease the level of difficulty and intensity.  A typical in-season routine follows.  I like to warm-up the legs with wall squats using a stability ball in the small of my back.  I really value the single-leg bridge and the hamstring circuit (see previous blogs).  To generate some explosive legs (helps with sprinting and climbing hills on the bike), I like step-up jumps with weight and alternating jump lunges.  I will sometimes mix in some lateral lunges holding a plate or kettlebell instead of the jump lunges.  You can not neglect your calf musculature.  I vary between leg press calf raises and standing single-leg calf raises off a small ledge/ platform.  I stick with low weight and high reps during the tri season and avoid intense soreness so my legs are fresh for various run and cycling sessions.  I will follow up soon with an upper body routine.  I hope this helps.