How to add strength training?

jhpiii

 I am convinced that I need some strength training to combat muscular imbalances, especially running. For those of you who add strength training (both weight lifting and core/stability stuff), how and when do you add them in the OS? I am currently using HIM Intermediate plan. Thanks

John

Paul Stone

One day true strength work with some form work. Second day core work and mobility work, not really a strength day.

Jump4Joy19

I do mostly bodyweight stuff in my martial arts classes (situps, pushups, squats) and teach a karate conditioning class twice a week that's 30 minutes of kettlebells, medicine balls, and bodyweight exercises. 

I'm a big believer in using weights that can be manipulated (kettlebells, sandbags, medicine balls) to build core strength instead of something like a Nautilus machine circuit. The website Bodyrock.tv has a lot of 18 - 30 minute core strength and stability workouts that can be done with minimal equipment 2 - 3x a week.

I find that with pushing the workouts in the OS, I am not pushing super hard in my conditioning work. I don't want to blow up my quads, hamstrings, etc. with overwork but just want to keep my core in good shape.

 

Steve West

I try to get at least 1x / week of 50 minutes on the stability ball. Part is strickly core and part is with free wieghts (arms & shoulders). Now that winter is here I also like to splash around in a pool for an hour too. I'm skeered to call it swimming 'cause someone might track me down and kick me in the nutz...... =:-O

Random sets of 3x30 pushups come and go too, depending on how stressed/busy I am at work. So far no one has walked in on me kissing the floor... yet.

jhpiii

@Steve- Funny, I have started to do some pushups at the end of each workout, and I am very close to kissing the floor by the third set!

All- Thanks for the feedback. Do you do your strength training as an ADDITIONAL workout to the OS or do you replace another workout with it?

Paul Stone

My sessions are all bodyweight. Except the 3 sets of deadlifts or cleans I do. Takes about 25 minutes. I add it on the end of an OS workout if im inside. If I go outside it gets done whenever I can. I always try and do it at the start of the weak. The core session is usually friday am.

kjanracing

Robin, what KB moves do you do?

Steve West

Core monday PM, splashing in a pool friday PM, pushups.... when the mood strikes me ... ususally mid afternoon but not Mon or Fri

talltim

During the OS, I tend to do bodyweight exercises, focused on core and stability. As I've gotten old(er), have noticed benefit to doing this. I ended up buying a TRX and like to use it for that and also when I'm on business travel or vacation and can't do other training. I also do some rock climbing and surfing (so I can actually see my teenage kids) and those also help with core and strength -- though they do nearly zero for tri fitness.

IIRC, the EN approach has historically been to stop weights and do only functional strength, esp during the 'in season' (e.g., pedal more to make your legs stroger, preferably uphill).

I do a lot more non-swim, bike, run in the OS because the workouts are shorter and time is not quite such a premium.

Jump4Joy19

Posted By Kurt Andersen on 20 Dec 2011 12:47 PM

Robin, what KB moves do you do?

Swings are the best/most common, building the posterior chain and strong hip flexors and core. Also KB Getups (also called Turkish Getups) which I think are essential for swimmers, Around-the-Worlds, Goblet Squats, KB Cleans, Presses, Waiter's Carry, Farmer's Carry, etc. I've got a wide range of KB sizes (hubby and I build a Crossfit gym in our garage) so that helps. A lot of these can be done with hand weights. But the swings, getups, and cleans are much better to do with a kettlebell.

kjanracing

Thanks. I've done kb,s for a number of years now...off and on. Good to hear some others working with them too.

jhbinsc

I've been committed to adding 125 pushups and some crunches and lots of planks 3-4 x/wk after my OS workouts but have not done much leg work as I'm always sore all OS (really all year!) from the intensity and afraid to screw up my bike/run WKO's. Anybody really believe in adding some lower body work if already a bit sore or just stick w/ upper body?? Thx

William Jenks

You can do the math and figure out how much force you're putting down on the pedal, and it turns out to be under 20 lbs for almost everyone...but you do it 5000 times an hour. So I'm on the side of those that think training to push 20 lbs 5000 times/hour (i.e., biking) is a more efficient use of my time and limited recovery ability than doing a bunch of squats or leg presses.

When I run indoors at a track (which is what I do most of the wintery OS), I have the option of going to the weight area. I try to go twice/week because it only costs me the literal workout time. I do mostly back/core work with some upper body stuff, typically 20-30 min. Usually pullups and then various different free-weight core exercises and a few cable things. For better or worse, I intentionally mix it up so I don't have a fixed list. I hurt a hamstring recently and was doing rehab strengthening of that for a while, but now the benefit of that has dropped, and the expense of it (fatigue of the leg) has risen, so I do it only once/week, using a hamstring curl machine.

jhbinsc

Thx Jenks! I feel better about slacking on the lower body now. I'm doing plenty of high effort cycling and plenty of hills around here.

Jump4Joy19

@Jeff, I totally am slacking on the lower body stuff as much as possible, anytime the legs are feeling fatigued or sore. I figure there's no good reason to blow a ham or quad up just to add in more exercise when we're already pushing the muscles pretty hard in the OS workouts.

jhbinsc

good to know I'm not alone!

jburbatt

Posted By Tim Bixler on 20 Dec 2011 03:28 PM 



IIRC, the EN approach has historically been to stop weights and do only functional strength, esp during the 'in season' (e.g., pedal more to make your legs stroger, preferably uphill). 

The EN approach is not that you should stop doing weights, but that if you have to choose between weights and a bike workout, the bike workout is the thing that is going to make you a stronger triathlete.  If you can find time for both (which plenty of us do) you should definitely complement the workouts as long as you aren't causing a negative downstream effect on your swim/bike/run workouts (i.e. 100 leg presses is probably going to have some effect on your bike workout the next day). 

 

I would definitely recommend finding some time to incorporate some bodyweight/strength/core training as I think it really helps in long course with the stiffness and position fatigue that can occur.



 

kjanracing

Yeah, I've wondered why WKO gives pedal torque in inch/pounds then it's your foot(s) that are making the power.