strength training

I actually cut out strength training during IM training. I'm getting ready to pick it up again.

I strength train year round but I cut it back to 3 workouts of about 30 minutes a week in the 4-5 months leading up to IM. September to December I spend about  3 hours a week doing strength training. Off season.

I did almost no strength training this year as I got into IM training mode. Thinking back, I was always too sore after lifting that it would impact subsequent workouts. That's why I stopped doing so. I'm going to pick it back up this winter (maybe even do p90x) and then try to maintain it when I train for IM in 2013.

More importantly......Go IU!!!!!!!!!!

Agreed^^^

ST is a missing key aspect to triathlon training. It builds strenght, prevents injuries, corrects imbalances in muscles from a S/B/R focus (e.g. the major muscles are built, but the supporting ones continue to get weaker and weaker b/c they are not really trained).

That being said, I have never had ST as part of my triathlon training before. Well, until about a week ago. Now, my goal is to add ST into my training year round.

I have read and received feedback from a number of different sources that triathletes should only plan to fit ST 2X days per week into their training. Anything more than 2X is a waisting their time (since you will be burning it off from all of the S/B/R). The focus should be on the power lifts that incorporate the majority of the muscles (e.g. squats, deadlift, benchpress, pulldowns/chin ups, and curls). Curls seemed odd to me, since they are a focused lift, but I have heard it several times so I will list it. All lifts should be 3x10-12 reps.

If you have your game-face on, you can knock this out in 30 minutes. Don't be a gym rat who does two sets in twenty minutes. 1:00-1:30 RI between sets, and go. Thus, you are only trying to fit in an extra one hour per week of ST. Completely do-able I think.


Edited by Coldfire 2011-12-30 10:11 AM