Off-season weight training??
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1125 days
PorterWB posted 3 years ago.
Crucuble Fitness has a decent program you can look at.
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Ultrarunner posted 3 years ago.
I was a personal trainer for 6 years. I have a Bachelor of Science in Kinesiology and hold a level 2 personal training certification from ACE (American Council on Exercise). There are a lot of factors that go into creating a program. I could give you a list of about 50 questions that need to be answered first ranging from health history to the date of your next event. Without getting too much into it, what are your short term (4-6 weeks) and long term goals (8-12 months).
The Triathlete's Training Bible is a good source for info. on periodization. Periodization is a training platform that breaks up the different times of the season i.e. in season, post season, off season, pre-season. Each segment has its own specific qualities and goals to be achieved. If you want more info. let me know and I could email you. Or check out the book. I believe a new edition just came out.
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blueraider_mike posted 3 years ago.
Jeremy,
Weight training is different for the triathlete. Since other people are going send websites and book ideas I will share conceptionally what you need to do. Think about what you need to be strong to do tris; strong legs, back and core (abs/lowerback). Thus that is where you need to focus your weight training efforts. Give up the bench pressing, bicept curls, etc. The books will talk about periodization which is important. Its hard to increase strength during the racing season unless you do this stuff for a living. Now is the time, in the off-season, to begin. So that come racing season next year, you can focus on maintaining what you worked to build on all winter.
Good luck.
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jsoder posted 3 years ago.
I am very familiar with periodization (learned it from The Triathlete's Bible) and used it this season with a lot of success. I just got back from Barnes and Nobles and skimmed through a book that talked about using periodization in strength training too (although not as easy to understand as the Bible). Do you know if he has written a book just for strength training?
Blueraider, you brought up a good point. Weight training books are going to emphasize total body development, but as a triathlete, we don't need all of those muscle groups. However, at the same time, I want to look symetrical. I suppose I'll have to spend some time pondering just exactly what my goals are and how much time I have to train.
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Ultrarunner posted 3 years ago.
Good point about training specific muscles groups. One thing to watch out for are muscle imbalances. For example the quad to hamstring ratio should be 60 40. In a nutshell I am saying don't neglect any body part. A good idea would be to use exercises that ultilize synergistic and stabilizing muscle groups. For example: If you need to work your chest, do incline dumbell press that way you are getting a great chest workout but you are also utilizing the anterior and medial heads of the deltoid not to mention the tricep to stabilize and lift the weight. Therefore strengthening the shoulder joint as well, great for swimming!
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Blitz posted 3 years ago.
Oh here we go again, weight lifting themes
Try these free and very effective exercises, no trainer required.
End your 10k run near a school or track field. Go hang upside down on some bars and do inclined situps. The blood rushing to the brain, can count as your yoga, then turn around and do pull ups.
then you can
After a four hour bike ride, jump off your bike and jump rope for 10 min, take a two min. brake, have a drink, and then jump for 10 min. more. etc. you can cut out the break when you want to really go for it.
And for swimming. We do this sometimes in our training, but then attendance drops down if we do it too much. We swim 25 meters as fast as we can, jump out, do 25 sit ups, jump in, swim as fast as we can to the other end, and then do pull ups on the edge of the pool, then swim back as fast as we can to jump out again and do more sit ups. Great fun, but I really hate.
If you still want to go to a gym, try buying a whip, it is cheaper and do 3 sets of 30 reps hitting your back and self inflicting pain that should satisfy your ego's need to suffer.
Who needs a man when you have a Kuota Kalibur to wrap your legs around.
I can't afford a coach or trainer, so I've got to design my own strength training program for the off-season. The problem is that I only know of one way to train...progressively lift a lot of weight...rest...eat...and then lift some more. However, I know that there is more to it than that. Like phases of training focusing on adaptation, muscular endurance and power.
Can anyone point me to a really good book, website or other, that can explain in detail the science behind these phases and help me design my own program?
Thanks,
Jeremy