Strenght training programs
-
No new posts
Moderators: k9car363, alicefoeller | Reply |
2006-01-23 11:01 PM |
Veteran 149 Las Vegas | Subject: Strenght training programs As Janurary is coming to a close that put me one month closer to my first try now just four months out. i focus on getting my stroke back and getting a run base est. and now i finally starting to add the rest of the puzzle together with the nutrition and strengh training. I have never been fond of weights in fact. i was always taught us there is no sub for actual getting in and swimming when i walk into a weight room i get made fun of by the football players and wrestlers cause half the time i don't know what i should be doing. so to my question is there any strenght training plans out there like the plans on BT and if not can people help me by telling me what they normal do when they step into the weight room so i look less like an donkey. Thanks |
|
2006-01-23 11:56 PM in reply to: #330367 |
Master 1670 Harvard, Illinois | Subject: RE: Strenght training programs You could visit www.bodybuilding.com and read messages on the forums. I have learned quite a bit about certain exercises there. |
2006-01-24 7:39 AM in reply to: #330367 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Strenght training programs Try Mike Ricci's website; it has some great general strength and core strength workouts in the tips pages. http://www.d3multisport.com Shane Edited by gsmacleod 2006-01-24 7:40 AM |
2006-01-24 8:01 AM in reply to: #330464 |
Extreme Veteran 393 Tokyo, Japan | Subject: RE: Strenght training programs Have a look at this article by Ken Mierke right on our own website. I think it's good. Actually I'm going to start it myself soon with a few little modifications. Mostly I'm just going to add a few little exercises that "I" need to do. |
2006-01-24 8:27 AM in reply to: #330367 |
Elite 2915 New City, New York | Subject: RE: Strenght training programs Not exactly sure what your trying to accomplish but I use an offseason bike program I got from bicycling magazine. I modified it somewhat (lunges for sqauts as I've got back issues). Admittedly, I don't do enuff core work either. Take a look at my logs if you are interested. |
2006-01-24 8:44 AM in reply to: #330367 |
Regular 96 Woodbury | Subject: RE: Strenght training programs A good book on HOW to do exercises was written by Stuart McRobert: "The Insider's Tell-All Handbook on Weight-Training Technique " As for laying out a program, it depends on your goal. Assuming it's to complement your tri training, keep it simple. Getting the three disciplines in around a busy schedule is tough enough. I'm no coach, but I'd offer a few guidelines: 1) No more than twice per week, cut back to once/wk when tri volume gets higher or when you sense yourself burning out / not recovering. 2) Use a controlled rep speed and a full range of motion. Remember that one of the main benefits of lifting is prevention of injuries - you don't want to cause one. 3) Stick to multi-joint movements in most cases - you can train your body with less total exercises and get much better results. Ex: One set of shoulder presses is more beneficial than a set of lateral raises and a set of tricep pushdowns. Do a hip/thigh exercise (leg press, squat, deadlift) Do one or two push movements (bench press, shoulder press, dip, pushup) Do one or two pull movements (chins, pulldowns, rows, shrugs) Get some core work done Get outta there |
|
2006-01-24 9:44 AM in reply to: #330367 |
Master 1728 Pulaski TN | Subject: RE: Strenght training programs I have started Mikes weight training on D3 and I like it alot. I come from a lifting back ground and the exercises plus reps are perfect for this sport. |
2006-01-24 11:32 AM in reply to: #330367 |
Veteran 200 Charleston, SC | Subject: RE: Strenght training programs work on building core strength using pushups, pullups, abs, and major muscle weight lifts, ie, squats, military presses, etc, overall fitness, check out crossfit.com. |
2006-01-24 12:00 PM in reply to: #330367 |
Pro 3870 Virginia Beach, VA | Subject: RE: Strenght training programs Here's my opinion of how to structure a strength training program for the off-season...assuming that you are currently in the prep/base phase of training andyou have several months before you begin racing. The goal is to get stronger while your swim/bike/run training schedule is relatively light and you can afford to hit the weights hard a couple times each week. Once you get into your build phase and racing season you won't be able to get any hard lifting sessions so you'll be focused on maintaining strength with a quick circuit every 7-10 days.
A clissic 3 phase periodization plan would go something like this: Startwith 3 sets of 15-20 reps of each movement 2x per week for the first2-4 weeks. This is called anatomical adaptation and it basicallyconditions your muscles to start lifting heavier weights and buildstrength and power later. Remember, the goal is to make incrementalprogress everysession so try to add either a rep or some weight eachtime. Once you get comfortable with the exercises and yourmuslces get "broken in" you'll want to start increasing the weight anddecreasing the number of reps. Generally speaking, heavy weight and lowreps increase strength most effectively. The next phase is hypertrophy.Here you'll increase the weights and decrease the reps per set to 8-12.I like to pick one exercise to focus on each session (bench press for example)and do 4X10 and then 2 sets of 10-12 for another 2 exercises like dipsand db incline presses. Add 4X10 deadlifts, 2X12 pull-ups, and 2X12rows and you've got a great upper body session. Stay in the hypertrophyphase for 4-6 weeks and continue to strive for incremental progressevery session. This shouldn't bulk you up significantly since you'llonly spend 4-6 weeks in the hypertrohy phase and then move tostrength/power. Finally you'll move to the strength/power phase.Weights will increase again and reps will decrease to 5-8 per set andyou might be doing 4-5 sets per exercise. Here we're no longer focusedon bigger muscles but improving power by starting to lift a bit fasterwith more explosive movements. This is where that strength you gainedin the last phase gets transitioned into something useful. Again, go4-6 weeks with this phase if time allows. Once you've gonethrough this basic periodization progression you should be getting intothe higher volume part of your triathlon training and you might even bepicking up some more intense bike and run sessions. From here on outyou'll want to move to a maintenance phase for the rest of the seasonwhere you move back to moderate weights and lift 2-3 sets of 12-15 repsonce or twice a week as your training schedule allows. I personallyback way off the weight room from mid summer on out because I justdon't need any additional work for my legs and I can't afford to use mylighter days for something strenuous like lifting. |