50 plus? What's your strength routine?
Ok. So we know why a young triathlete does not get faster by lifting weights. We also know as older athletes we should be doing a core and strength routine for overall health, maybe injury prevention and maybe to make us better athletes. Let's not argue about the why in this thread. I want to know what you're doing and how many days a week (OS, early season and within 10 weeks of IM/HIM AAA race). I have done a variety of things over the years and want to have a plan going into the next year. I want specific exercises whether its free wts, machines, TRX, Friel's, Scott's or someone else's plan.
Thanks for your input
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This out-season I am committed to incorporating strength and flexibility into my daily routines. 2-3 days of core/strength and 2-3 days of stretching/yoga after my runs and bike rides.
For strength/core, I do rotating blocks of push-ups, core, squats/burpees and pull-ups. These will comprise one set, and then I will repeat four times. Recently, I have been doing 20-25 push-ups, two core exercises (V-ups/Twists etc plus various planks), 25 squats/burpees and then 5 pull-ups. I worry that the upper body workouts will put unnecessary weight on me, but I think it is better for my overall fitness and helps with swimming.
For the stretching and yoga, I usually do 15-20 minute cool down sets that I find online and follow along via my ipad. I had plantar facitis and separately tendinitis in my heel over the past three years. Both of these required multiple months of rest. Thus, I am committed to allocating the time to stretch this season. I focus on stretching my calves, hamstrings, quadriceps and hip flexors, pretty much in that order. Then I will stretch my shoulders, back and neck.
Have been doing these routines for the past two months, and hope I can maintain it through the winter and into next year.
I go to Snap Fitness and all sessions are 45 mins. Each session starts w 5 mins on a stationary bike just to warm up. I always include shoulder exercises and lat raises for swimming and to prevent a repeat of rotator cuff issues I had some years ago. Otherwise, its a mix of functional strength and machines with more focus on legs. I do step ups on a box holding dumbbells, single leg standing squats under a guided barbell, planks, sit-ups, lunges w dumbbells, pull downs, old school calisthenics, kettlebells, pullovers, etc., etc. I mix it up a little each day, throw in new things, whatever I feel like.
My body comp has changed and I am heavier. I also have issues on my right side of my body (glute itb and sometimes shoulder) that I want to address. My massage guy recommended working with a local PT trained in functional fitness. I'm checking out what the cost is, but after doing a bit of research, I do think I could benefit from strengthening my posterior chain. Until I decide if I can afford these classes, I am doing push ups, swim cords, band walks, some specific work for my right side prescribed last year in a run analysis and core work. All body weight stuff.
1. Every day (as close to it as I can get), I do 7-8 minutes of stretching, followed by 15-20 minutes of core and body weight work: 30 push-ups, 90 seconds of plank, 30 sit-ups, 30 each side of bridge+single leg extensions, 30 reps on each side of single leg raises, clamshells, and hip flexors; 30 dips, 15, then 10 curl reps with dumbbells.
2. During the twelve weeks before an IM, I may do 1-2 x a week x 35 minutes in the weight room (see below).
3. In the out season, I will do 3x/week in the weight room: leg presses, sitting leg raises, hamstring curls, bench press, lats pull down, arm raises, curls and triceps (on those days, I skip the push-ups, dips and curls in #1). I also add specific forearm work d/t my C5,6,7 spinal injury from Central Cord. Other times, except when IM prep is happening, I do this 2x/week. The # of reps, length of time for each rep, and weights will vary.
4. Also, when not in IM prep, I do single-leg knee bends, side leg throws, and front leg throws; again, not on days in the weight room.
Rob, I do only bodyweight moves now. Pushups, squats, pullups, hanging leg raises, and bridging. There are progressions for each from very basic to impossible (for me). I like not using free weights anymore because there is no compression on the joints from lifting overhead etc. They all are very functional(the way we are meant to move) and heavily involve the core muscles so are very time efficient. They can be done anytime, anywhere with no equipment. There is a great book that breaks down all the progressions in detail called "Convict Conditioning". Yep, the author developed and refined his program in the slammer! I usually do 2-3 movements 3 times a week mixing them up. The idea is to build up the reps on the easier progressions to being able to do much fewer of the really hard ones. Anyone that doubts the effectiveness of "old school calisthenics" can take a look at how fit and CRAZY strong Olympic gymnasts are. They all train with bodyweight!
I just started with a friend who is a trainer doing 2x/week sessions that last about an hour. Combination of free weights/ body weight exercises. The book Turby mentions & Al's routine sound more appropriate for my long term goals. Right now, I am mostly focused on developing the muscles that support running, etc..