Strength Training Recos/Plans/Moves
So it has been over a week since IMFL. I'm not starting the OS until Jan. but want to do something to stay in shape and help next year's performance. (Focusing on gaining speed with just sprints and olys) Would like to do some strength training and wondering what other folks do and recommend. My goals are as follows:
1) Correct imbalances and gain tri-specific strength
2) Build some muscle (to burn fat)
3) Tone up (OK, so this one is a little vain, but I'd like to LOOK like an athlete)
I know machines aren't typically a great option, but what is? I know some peeps do P90X, etc. but I really don't want a huge time commitment either. Looking for some moves, or other programs to help accomplish the goals above, maybe 2X/week. I'lll still be doing some biking/running too. Does anyone follow the EN strength training plan? Bootcamp type classes?
I used to actually like weight training before I started doing tris so maybe I can find some enjoyment in it too!
Comments
Hi Kim,
Interesting topic, and I'm sure there's lots of material out in the wiki if you know where to look for it.
Weighted or unweighted, my own off-the-bike priorities are always about building injury-resistance and longevity. Usually this is about glute, core, hamstring strength
My routine:
Backstep lunge: (
http://www.youtube.com/watch?v=a1ip81otol4)
Single-leg dead lift: (
http://www.youtube.com/watch?v=7eACTTzeh-E)
Hip hikers (
http://www.youtube.com/watch?v=3OwttGWEOB8&feature=autoplay&list=PL58519325861B1843&playnext=3)
Push-up
Pull-up
Horizontal-row (this is the only one that requires hardware - usually doesn't make the cut)
Planks (left, right, center)
One-leg bridges (
http://www.youtube.com/watch?v=DMKjswGgySY)
Sometimes I mix it up with some plyometrics - static and dynamic squat jumps.
I can find more images and videos if you like - let me know - this may or may not be what you're looking for... look forward to seeing thoughts from others...
Best!
I have a program that I do that takes me about 30 minutes. It works all the small muscle groups that traditional strength training programs do not tackle. It is a compilation of exercises that I got online off of sites for triathletes and or those that have been given to me by my physio when I came to him with injuries. When I follow the program I stay injury free.
I am on taper for my marathon and then I will be back in the gym 2x a week.
I love core workout stuff. I try to make sure I'm balanced ( every push gets a pull) and also working linear vs lateral. I "feel" stronger on my long runs and that makes it worth it to me. I will, however, be drinking the kool-aid this season as I am a new member. Good luck with everything and remember that it is all about form. DO NOT do the excerise if you cannot do it with impeccable form.
http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=2011+Maintenance+Workouts.
@ Kim - Since I'm 57, I do strength training 2x per week to stay strong and not loose muscle mass. I follow a program from Mark Allen. It is weight training for triathletes. I don't have the link since i printed out the workouts years ago, but try googling something like "mark allen weight training for triatheletes"
I have to incorporate my ITB exercises which really hit my Glutes, hips, and quads!!! If I don't do them then over time when I think I'm doing well then Baammmm!!!! My itb's hit me square up bro!!
I find it is so hard to find the extra time on top of the 17-22 hours of training a week.
I do P90X, but usually only one round of some of the videos. I like the core routines that are in the wiki. Try those if you haven't. I have a lower back and leg routine that was prescribed by my PT. It's mostly your garden variety strength exercises, but what I've found extremely helpful is the hip exercises. Whatever routine you put together for yourself, be sure to put in some clamshells and monster walks with a band. Really helped my running form!
@Nigel
RnP believe that weight training doesn't make you faster. In short, if your benchmark is finish time for your IM or Half, then weight training offers poor return-on-investment of time - it's all about ROI. I know, because I asked, and this is the one-sentence version of the substantially longer response from RnP.
I do choose to weight train, not because it makes me faster, and NOT because it's fun, but because it makes me more resistant to injuries, and I believe it will translate into longevity in the sport. One of my "benchmarks" is what I can do at age 65, but it's harder to test this regularly given that I'm still 45.
I take 3 months after the end of my season and before the outseason to focus on strength-training. The exercises I choose are dynamic free-weight exercise designed to engage multiple muscle groups with the primary aims of maintaining muscle mass (the little I have must be maintained), stabilizing my core, stabilizing my knees - hence planks, backward lunges, etc.,.
During the outseason and the rest of the remaining 9 months, I focus on the EN program, which means that I can do daily flexibility and body-weight exercises and some core-work, but no real strength training - that would interfere with the main thread of the EN program. That said, if I did want to build in some weight work, I would do so on the day before the rest day - like Sunday PM and Th PM. This is when I do my core workouts (planks, etc.,) during the OS.
Hope this helps...