Weight Training
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1359 days
Anton posted 2 years ago.
Yup...sure do.
I lift a tri spicific program I gleend from "Training plans for Multi Sport Athletes." Basically the same plan you'll find in "Going Long"
I make a few modifications and add a few lifts...just cause I like them. I've tried some other plans,but they tend to be for lifters or body builders and slow down the endurance athelete.
Lifting builds power in the off season and maintains strength in season. Helps stabilize the structure around the knee and makes my sweety go weak in the knees.
My usual workout involves:
Leg press (can't do squats due to an old neck injury.)
Lat Pulldowns
Knee extension
Hamstring curl
Bent arm pulldown
Calf raises
Chest press
Seated row
Dips
Tricep extension
Curls for the girls
core
In that order...usually finish up with some time on the bike. Takes about an hour and can be done in less if necessary.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
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Star posted 2 years ago.
Absolutely!
I do more weight training in the "off season" and earlier part of the season. I'm not in the gym right now and miss it. I start my routine with legs and work down to smaller muscles of the arms and neck. My routine typically takes 30-45 minutes. I'm pretty much along the lines of Anton's routine, except I do curls for the guys ;)
"I'm more fun than an iPod!"
My blog: http://star.trifuel.net
4914
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1717 days
beads1985 posted 2 years ago.
Off season is definitely the time to do it.
During the season you can keep it up but limit it to 1 or 2 days a week.
I also do pushups and some pullups during the season just to keep up some resistance training too.
Nothing to it, but to do it
815
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dr_rios_ec posted 2 years ago.
For sure...
Terribly important to do weight trainning during your offseason in particular...
Here in this site there are a couple of good pieces of info about routines with weights.
Must say, Anton´s routine sound great...pretty much the same I do too...
Try to go for reps instead of weight....high number of repetitions are good to build muscle endurance...not bulk...
I particulary enjoy doing supersets...or trisets...even circuit trainning...they speed up your metabolism, and give a great boost to your endurance.
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
3354
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RV posted 2 years ago.
Need to do strength training. The plan I followed this past off-season - was similar to what was listed below. However, the IM training plan did not have any at all. It worked out okay - but my IM plan for next year continues with some strength maintenance through out the entire plan.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
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831 days
badgnus posted 2 years ago.
Although Antons program was comprehensive and covered the entire body as a Strength and Conditionaing Specialist who specializes in endurance sports the program could be alot better. First thing is we hardly ever train sitting or lying down. This is not the way we compete. Second we never use open chain exercises like knee extensions and leg curls. Once again this is not the way these muscles work in function. Third is we always train the whole kinetic chain. Body movements not body parts. Finally we periodize just like our multisport training. For a more comprehensive explanation you can check out my website at tri-ihp.com and let me know if you have any other questions.
Gary Lavin, CSCS, USAT II, USAC III, USATF I
1040
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Tikal Dog posted 2 years ago.
I have the weights training plan from CTS and think its good.
But this month my brother signed up for a 1/2IM training plan from MarkAllenOnline.com and sounds even better. (I'm still trying to get a copy of that one ;) if I do I'll let you know)
Hyperactive Trifueler!!!! (I refuse to let the status go :p)
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PrinceofClydes posted 2 years ago.
Most triathlon coaches will talk about weight training in the off-season, and many will schedule a strength building phase prior to base-building then a more intense phase building to a peak for your key race. This may be a year-long program.
What NFL teams found is that they did weight work or resistance training in the pre-season of course, but if they did not continue doing it during the season, the players actually ended the season weaker than they began it!
So, bear that in mind when planning your workouts.
As endurance athletes, our strength needs differ from football players, however you can see the illogic of approaching your key race actually in your weakest condition all year.
What to do? Well, as some have mentioned above, continue with weight training throughout the year but scale it down according to your available time/energy. You can target specific muscle groups and rotate the workouts over a longer period, say, 3 weeks or a month even, because the effects don't disappear overnight and the muscles need time to recover. Or you may like the circuit training approach - a number of specific exercises performed one after the other while maintaining a higher heart rate (choose your zone carefully according to needs)
Have fun.
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
169
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1202 days
jess1 posted 2 years ago.
Love to weight-train, not just tri-specific. Got into it in HS and never stopped.
Time flies like an arrow, fruit flies like a banana.
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Keebler71 posted 2 years ago.
I used to be really into lifting (not so much anymore) but I conur with all above with one exception...
I prefer to do ab work both before and after my workout (most people do abs after the workout for some reason). Here is my rationale - by doing abs first (some, not a lot), you pre-exhaust the ab muscles. In this pre-exhausted state, your more minor ab muscles (that help with stability) get additional attention they otherwise wouldn't from all your other exercises. You'll certainly feel the effect of your core during curls, pull downs, tricep extentions, lat raises, dips, etc... I then finish off with a set or two of situps/crunches. Try it... I find I can get a much better ab burn with fewer dedicated ab sets.
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reflux posted 2 years ago.
A somewhat related question for all of you. With this being the offseason, I'm focusing on two things 1) low heart rate training and 2) strength training. After work, I will run between 5 and 6 miles, and spend around an hour at the gym lifting. The question, which is better to do first? The run or the lifting? Why?
Thanks!
257
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fittycent posted 2 years ago.
In my opinion, isolation exercises (i.e. curls, tricep extensions) are a great idea for bodybuilders and powerlifters who are looking to "blast" their muscles for maximum development. However, I think they are GENERALLY a waste of time and energy for an endurance athlete.
Instead, focus on compound exercises: ones that force you to use more than one major muscle group simultaneously (i.e. pushups, pullups, squats). Within the realm of compound exercises, I also prefer calisthenics to weights whenever possible. For example, do pullups instead of lat pull-downs. Although similar in theory, pullups are vastly superior to lat pull-downs, since they force you to utilize supporting muscles in your core and in your shoulders to prevent swinging. Same with pushups versus bench press: benching doesn't force you to use your core for stability like pushups do. Both of these examples also concur with what Badgnus said: avoid doing exercises that require you to sit down or lie down - such movements poorly simulate the way we compete.
One final advantage of compound exercises (and calisthenics in particular) is that they require less equipment, or none at all.
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jrfreed posted 2 years ago.
I think that weight training is crucial in the off season. Since my racing season is over for the year, I have been enjoying my time spent with the dumbells. I do exercises that directly relate to racing (squats, lunges, core work etc) but most of my lifting routine is based in bodybuilding.
I train two muscle groups at a time and train each muscle group to failure multiple times during my routine. Wide curls...to incline fly...to incline curls...to incline press etc etc. Also, VERY LITTLE TIME BETWEEN SETS/REPS. My goal is to tear down the muscle fiber quickly,SAFELY and effectively. Too many posers are in the gym lifting too much weight and then sit on the equipment for a half-hour looking at the fairer sex. (I call it the grunt and gawk method)
I know this isnt for everyone, but I've had good results.
OH...and lift first run last.
To be worn out is to be renewed.
Lao-tzu
Chinese philosopher (604 BC - 531 BC)
2937
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Anton posted 2 years ago.
badgnus;53370 wrote:
Although Antons program was comprehensive and covered the entire body as a Strength and Conditionaing Specialist who specializes in endurance sports the program could be alot better. First thing is we hardly ever train sitting or lying down. This is not the way we compete. Second we never use open chain exercises like knee extensions and leg curls. Once again this is not the way these muscles work in function. Third is we always train the whole kinetic chain. Body movements not body parts. Finally we periodize just like our multisport training. For a more comprehensive explanation you can check out my website at tri-ihp.com and let me know if you have any other questions.
Gary Lavin, CSCS, USAT II, USAC III, USATF I
Sure...everything you have outlined here is great. But if some of these exercises are exercises that we never do, why do Friel,Byrn,Bernhardt and Charmichael recommend them? As to the sitting or lying down..I for example am unable to do traditional squats because of old (30 years) climbing related injury. I do bicep curls and chest press..(not bench) for no other reason than my sweety loves my arms and chest. That should be part of lifting too...Improved self esteem and increased self confidence. If it goes too far and you start suffering from "bigorexia" then no...that's a bit much. Pull ups? Started in 1969 and haven't stopped yet...Never include them in a routine because I do em all year round...
OH...nice web site.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
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cyclonehockey21 posted 2 years ago.
Only if i am really bored.
Most likely spending an hour biking, swimming or running would be more helpful then spending an hour lifting.
Especially if you are training less than 15 hours a week. If you are doing it for overall fitness have at it but most likely the time can be better spent doing one of the three sports.
Grant
9
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831 days
badgnus posted 2 years ago.
Anton;53467 wrote:
Sure...everything you have outlined here is great. But if some of these exercises are exercises that we never do, why do Friel,Byrn,Bernhardt and Charmichael recommend them? As to the sitting or lying down..I for example am unable to do traditional squats because of old (30 years) climbing related injury. I do bicep curls and chest press..(not bench) for no other reason than my sweety loves my arms and chest. That should be part of lifting too...Improved self esteem and increased self confidence. If it goes too far and you start suffering from "bigorexia" then no...that's a bit much. Pull ups? Started in 1969 and haven't stopped yet...Never include them in a routine because I do em all year round...
OH...nice web site.
I feel the reason that "Friel,Byrn,Bernhardt and Charmichael recommend them" is because unfortunately they don't know. This is my ultimate goal in endurance sports. To educate and innovate on the strength and conditioning side. None of them come from the strength and conditioning background that I do. They are coaches and great ones at that.
If you are unable to do traditional squats due to an old injury there are many alternatives (trust me). It is the job of the strength and conditioning professional to figure this out and proceed form there. Doing exercises to look good is great (or because your sweety loves them) is not a problem as long as you know why you are doing them. I have enjoyed the "benefits" of wieght training long before I ever got into endurance sports. Just be careful. For improved performance we need to think more functional. "Train the way you live and live the way you train". Both systems can coexist together in what we call the TRI-IHP Hybrid System and you can get the best of both worlds. But doing traditional bodybuilding exercises for the endurance athlete would be the same as a bodybuilder biking for bigger quads. It's just not going to happen under biking loads and the cardio demand.
Oh, thanks for visiting my website. I am in the process of finishing my book on this very topic. Anyone on my e-mail list we receive a special offer before it is released (Sorry, shameless plug;)
Just wondering if anyone incorporates weight lifting into their training program. If so what do you do?