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So I now have a set of weights!
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 2015-03-05 10:45 AM |
 553   St Catharines, Ontario |  Subject: So I now have a set of weights!I know there is good polarization of opinion on weight work to support endurance sports but for free I am now the proud owner of a set of bar weights and a weight bench. Set them up last night and using a low weight on the bar did some squats and a few bench presses. The good things I see in the future. -Something to do when the weather is awful. -Stronger ankles and knees from doing some squat/lunge/step repeats. -Some quad and hamstring power improvements. -Hopefully strengthen my calf muscles. -Variety in workouts. I have no desire to add upper body bulk but might use low weights to do some arm extension and rotation work. Anyone have any favorite weight work they like to do? |
| 2015-03-05 10:52 AM in reply to: badmo77a |
Pro 6191   | Subject: RE: So I now have a set of weights! More of a kettlebell fan myself |
but I get a lot of good workout ideas here: http://blondeponytail.com/| 2015-03-05 8:24 PM in reply to: badmo77a |
| Expert 1233 | Subject: RE: So I now have a set of weights! I'm always surprised by how many people avoid or limit weightlifting because they think they are going to get massive muscular bulk! Don't worry about it. Do watch out for some of the combinations of lifting and exercise that can lead to an increased chance for injury, such as shoulder work (front Laterals), followed by an aggressive swim workout, or a calf workout followed by a bike (calf cramping). Use a balanced routine, and start out with lighter weight for a few weeks, and work your way up. Don't forget abs, stretching, and roller massage are all part of a good strength routine. |
| 2015-03-05 10:00 PM in reply to: badmo77a |
Master 2802 Minnetonka, Minnesota Bronze member | Subject: RE: So I now have a set of weights! I use dumbbells for curls and military press along with push-ups a few times a week after running or biking. I use to do pull-ups more and would like to get back into them. |
| 2015-03-06 9:43 AM in reply to: badmo77a |
Member 326 | Subject: RE: So I now have a set of weights! I have been "seriously" training for 140.6 distance races the last 2 years. This year the coach and I decided to start throwing in 2 weight workouts per week. I do these at lunch (so under an hour) at work on Tuesdays and Fridays. I also do a core session on Sunday after my long bike session. I have noticed a marked improvement in all 3 sports. My swimming is better (stronger back/arms/delts etc), my biking (power/watts) are much better at this point than last year. And I am doing less biking because I am spending the first 4 months of the year focusing on running (BQ race on May 9th). I am 46 years old, 5' 6" and weigh about 132-135. I have never been able to put on large amount of muscle mass, but I know that I have gained at least a couple pounds of strength this winter. So, n=1, but I think weight training is very helpful for triathletes. I can't see how having a strong core, and strong muscles is detrimental. I have not replaced any workouts with a weight session, and my normal training load hasn't been affected either. If anything I feel stronger and better doing my swim/bike/run workouts. |
| 2015-03-06 10:02 AM in reply to: badmo77a |
Pro 6582 Melbourne FL Gold member | Subject: RE: So I now have a set of weights! Take a look at Stronglifts 5x5. Not a bad way to get into a weight routine and no need to start heavy. I used the app on my phone for tracking. |
| 2015-03-06 10:29 AM in reply to: 0 |
Pro 15655 | Subject: RE: So I now have a set of weights! Originally posted by DeVinci13 I have been "seriously" training for 140.6 distance races the last 2 years. This year the coach and I decided to start throwing in 2 weight workouts per week. I do these at lunch (so under an hour) at work on Tuesdays and Fridays. I also do a core session on Sunday after my long bike session. I have noticed a marked improvement in all 3 sports. My swimming is better (stronger back/arms/delts etc), my biking (power/watts) are much better at this point than last year. And I am doing less biking because I am spending the first 4 months of the year focusing on running (BQ race on May 9th). I am 46 years old, 5' 6" and weigh about 132-135. I have never been able to put on large amount of muscle mass, but I know that I have gained at least a couple pounds of strength this winter. So, n=1, but I think weight training is very helpful for triathletes. I can't see how having a strong core, and strong muscles is detrimental. I have not replaced any workouts with a weight session, and my normal training load hasn't been affected either. If anything I feel stronger and better doing my swim/bike/run workouts. I'm not necessarily against weight training....but have you considered that there are strength training components within s/b/r? Hill repeats are "strength work". Massive kick sets in swimming are "strength work". Most of us look at s/b/r workouts as a factor of distance......how far did we go? What is our total miles at the end of the month? How many yards did we swim? As an example.....find a 1/2 mile hill and climb it 10 times in an hour workout.....you'll only add 10 miles to your "monthly total"....but your cycling will improve over that 20 mile ride you do in a "normal" hour. You want to build a massive core......put on a pair of fins and dolphin kick underwater for 500 yards (to start). Watch what it does for your core, your balance, your feel for the water, and your breath control. If you have enough base miles, do 10 400's on a track instead of running 5-7 miles. All decrease your "totals"......all make you stronger, and faster. There are plenty more examples. Just another way to look at "strength" training that actually adds speed to your race. Edited by Left Brain 2015-03-06 10:35 AM |
| 2015-03-06 10:51 AM in reply to: badmo77a |
Elite 4344 | Subject: RE: So I now have a set of weights! I am similar body type. I use light weights as added resistance in exercises that are more like calisthenics than weight lifting. I call it "waving sissy weights around". Since I am mostly a desk worker, I view this type of exercise as a health maintenance activity so that I maintain sufficient strength and muscle tone for home chores whenever they come up, e.g. shoveling snow! I try to do whole body exercises. I use dumbbells exclusively. I typically use 10 or 15 pound dumbbells. For somethings, like squats and calf raises I use 25 lbs. When I am on my routine, I usually do all or most of the exercises every day. I fall off the wagon a good bit too. Here is the routine as well as I can remember. 1. Head-shoulders-knees-toe. This is just a floor to overhead press with a triceps extension tacked on. You could call it a combo move of deadlift, curl, press, and triceps extension. 2. Start-the-lawnmower. Start with weights together at on top of one foot. Lift and rotate diagonally to outstretched shoulder-high on the opposite side. 3. Lunges. (dumbbells at sides for balance, sometimes I lunge sideways or diagonally but mostly just straight ahead) 4. Squats. (I rest the dumbbells on my shoulders.) 5. Calf extensions, (dumbbells on shoulders) 6. Lateral raise (raise dumbbells from sides to overhead sideways) 7. Bent over dumbbell row 8. Bent over fly 8. Side row (lIft the dumbbells from straight arm position at sides to armpit) 9. Bent over triceps extensions. (swing weight from position at armpit to straight behind. Alternating arm) 10. Alternating arm curls 11. Pullover (lying on back on floor holding weights together, raise weight from waist to behind head with straight arms and back to start) 12. Wide pullover (same as regular pullover but with weights shoulder width apart) 13. Flippers (lying on back with weights extended out a shoulder, raise to straight over chest with straight arms, drop weights to chest bending elbows keeping elbows up) 14. Rotators (lying on side on floor, one arm extended straight in front, raise weight to vertical position. Strengthens the rotator muscle) 15. Standing press (I usually switch to the heaviest weights I have for a set of presses) 15. No weight exercises Pullups Pushups Situps Superman (Lie on front ,raise arms and legs off floor and hold for count of 20) Old One Hundreds (lying on floor raise torso and legs simultaneously about 8 inches. Hold stead for count of 100) Burpees Jumping jacks
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| 2015-03-07 9:49 PM in reply to: Left Brain |
| 87 | Subject: RE: So I now have a set of weights! Originally posted by Left BrainI'm not necessarily against weight training....but have you considered that there are strength training components within s/b/r? Hill repeats are "strength work". Massive kick sets in swimming are "strength work". Most of us look at s/b/r workouts as a factor of distance......how far did we go? What is our total miles at the end of the month? How many yards did we swim? As an example.....find a 1/2 mile hill and climb it 10 times in an hour workout.....you'll only add 10 miles to your "monthly total"....but your cycling will improve over that 20 mile ride you do in a "normal" hour. You want to build a massive core......put on a pair of fins and dolphin kick underwater for 500 yards (to start). Watch what it does for your core, your balance, your feel for the water, and your breath control. If you have enough base miles, do 10 400's on a track instead of running 5-7 miles. All decrease your "totals"......all make you stronger, and faster. There are plenty more examples. Just another way to look at "strength" training that actually adds speed to your race. I only started hitting the gym late last year, and I feel it has made an improvement, mostly in my leg power, but also, and this may sound like BS, but the way everything ties together seems stronger and more in tune. I am starting to do 'hill repeats' on my trainer, whack it in a really hard gear and grind away, and I like the approach of using s/b/r for strength! I may have to add some of these in my workouts (the swim kicks especially!) |
| 2015-03-08 11:09 AM in reply to: 0 |
Expert 2355 Madison, Wisconsin | Subject: RE: So I now have a set of weights! Originally posted by tech_geezer I am similar body type. I use light weights as added resistance in exercises that are more like calisthenics than weight lifting. I call it "waving sissy weights around". Since I am mostly a desk worker, I view this type of exercise as a health maintenance activity so that I maintain sufficient strength and muscle tone for home chores whenever they come up, e.g. shoveling snow! I try to do whole body exercises. I use dumbbells exclusively. I typically use 10 or 15 pound dumbbells. For somethings, like squats and calf raises I use 25 lbs. When I am on my routine, I usually do all or most of the exercises every day. I fall off the wagon a good bit too. Here is the routine as well as I can remember. 1. Head-shoulders-knees-toe. This is just a floor to overhead press with a triceps extension tacked on. You could call it a combo move of deadlift, curl, press, and triceps extension. 2. Start-the-lawnmower. Start with weights together at on top of one foot. Lift and rotate diagonally to outstretched shoulder-high on the opposite side. 3. Lunges. (dumbbells at sides for balance, sometimes I lunge sideways or diagonally but mostly just straight ahead) 4. Squats. (I rest the dumbbells on my shoulders.) 5. Calf extensions, (dumbbells on shoulders) 6. Lateral raise (raise dumbbells from sides to overhead sideways) 7. Bent over dumbbell row 8. Bent over fly 8. Side row (lIft the dumbbells from straight arm position at sides to armpit) 9. Bent over triceps extensions. (swing weight from position at armpit to straight behind. Alternating arm) 10. Alternating arm curls 11. Pullover (lying on back on floor holding weights together, raise weight from waist to behind head with straight arms and back to start) 12. Wide pullover (same as regular pullover but with weights shoulder width apart) 13. Flippers (lying on back with weights extended out a shoulder, raise to straight over chest with straight arms, drop weights to chest bending elbows keeping elbows up) 14. Rotators (lying on side on floor, one arm extended straight in front, raise weight to vertical position. Strengthens the rotator muscle) 15. Standing press (I usually switch to the heaviest weights I have for a set of presses) 15. No weight exercises Pullups Pushups Situps Superman (Lie on front ,raise arms and legs off floor and hold for count of 20) Old One Hundreds (lying on floor raise torso and legs simultaneously about 8 inches. Hold stead for count of 100) Burpees Jumping jacks
No hip hinging movements? No single leg work? No hip extension? EDIT: read a bit further with movement #1. Little sport specificity in this program What are the goals of this program? How did you decided on all these exercises? Why so many? If you are a desk worker I can almost assure you your hamstrings are very short, most likely have some type of extended patterned in your low back and/or anterior pelvic tilt (which causes the short hamstrings), with a core that is often inactive throughout the day. I would focus on these issues first before moving on. Establish mobility first, then stability, and work on strength after. If you are imbalanced that is another issue to focus on as well. Become efficient and establish a proper ROM and you will see dramatic results. Look up the Functional Movement Screen, it is a great tool for assessment before programming a bit humbling but very effective. Edited by bcagle25 2015-03-08 11:13 AM |
| 2015-03-09 10:23 AM in reply to: bcagle25 |
Pro 6011 Camp Hill, Pennsylvania | Subject: RE: So I now have a set of weights! Originally posted by bcagle25 Originally posted by tech_geezer No hip hinging movements? No single leg work? No hip extension? EDIT: read a bit further with movement #1. Little sport specificity in this program What are the goals of this program? How did you decided on all these exercises? Why so many? If you are a desk worker I can almost assure you your hamstrings are very short, most likely have some type of extended patterned in your low back and/or anterior pelvic tilt (which causes the short hamstrings), with a core that is often inactive throughout the day. I would focus on these issues first before moving on. Establish mobility first, then stability, and work on strength after. If you are imbalanced that is another issue to focus on as well. Become efficient and establish a proper ROM and you will see dramatic results. Look up the Functional Movement Screen, it is a great tool for assessment before programming a bit humbling but very effective. I am similar body type. I use light weights as added resistance in exercises that are more like calisthenics than weight lifting. I call it "waving sissy weights around". Since I am mostly a desk worker, I view this type of exercise as a health maintenance activity so that I maintain sufficient strength and muscle tone for home chores whenever they come up, e.g. shoveling snow! I try to do whole body exercises. I use dumbbells exclusively. I typically use 10 or 15 pound dumbbells. For somethings, like squats and calf raises I use 25 lbs. When I am on my routine, I usually do all or most of the exercises every day. I fall off the wagon a good bit too. Here is the routine as well as I can remember. 1. Head-shoulders-knees-toe. This is just a floor to overhead press with a triceps extension tacked on. You could call it a combo move of deadlift, curl, press, and triceps extension. 2. Start-the-lawnmower. Start with weights together at on top of one foot. Lift and rotate diagonally to outstretched shoulder-high on the opposite side. 3. Lunges. (dumbbells at sides for balance, sometimes I lunge sideways or diagonally but mostly just straight ahead) 4. Squats. (I rest the dumbbells on my shoulders.) 5. Calf extensions, (dumbbells on shoulders) 6. Lateral raise (raise dumbbells from sides to overhead sideways) 7. Bent over dumbbell row 8. Bent over fly 8. Side row (lIft the dumbbells from straight arm position at sides to armpit) 9. Bent over triceps extensions. (swing weight from position at armpit to straight behind. Alternating arm) 10. Alternating arm curls 11. Pullover (lying on back on floor holding weights together, raise weight from waist to behind head with straight arms and back to start) 12. Wide pullover (same as regular pullover but with weights shoulder width apart) 13. Flippers (lying on back with weights extended out a shoulder, raise to straight over chest with straight arms, drop weights to chest bending elbows keeping elbows up) 14. Rotators (lying on side on floor, one arm extended straight in front, raise weight to vertical position. Strengthens the rotator muscle) 15. Standing press (I usually switch to the heaviest weights I have for a set of presses) 15. No weight exercises Pullups Pushups Situps Superman (Lie on front ,raise arms and legs off floor and hold for count of 20) Old One Hundreds (lying on floor raise torso and legs simultaneously about 8 inches. Hold stead for count of 100) Burpees Jumping jacks
X100!!!
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| 2015-03-09 12:06 PM in reply to: bcagle25 |
| 538 Brooklyn, New York | Subject: RE: So I now have a set of weights! Originally posted by bcagle25 Originally posted by tech_geezer I am similar body type. I use light weights as added resistance in exercises that are more like calisthenics than weight lifting. I call it "waving sissy weights around". Since I am mostly a desk worker, I view this type of exercise as a health maintenance activity so that I maintain sufficient strength and muscle tone for home chores whenever they come up, e.g. shoveling snow! I try to do whole body exercises. I use dumbbells exclusively. I typically use 10 or 15 pound dumbbells. For somethings, like squats and calf raises I use 25 lbs. When I am on my routine, I usually do all or most of the exercises every day. I fall off the wagon a good bit too. Here is the routine as well as I can remember. 1. Head-shoulders-knees-toe. This is just a floor to overhead press with a triceps extension tacked on. You could call it a combo move of deadlift, curl, press, and triceps extension. 2. Start-the-lawnmower. Start with weights together at on top of one foot. Lift and rotate diagonally to outstretched shoulder-high on the opposite side. 3. Lunges. (dumbbells at sides for balance, sometimes I lunge sideways or diagonally but mostly just straight ahead) 4. Squats. (I rest the dumbbells on my shoulders.) 5. Calf extensions, (dumbbells on shoulders) 6. Lateral raise (raise dumbbells from sides to overhead sideways) 7. Bent over dumbbell row 8. Bent over fly 8. Side row (lIft the dumbbells from straight arm position at sides to armpit) 9. Bent over triceps extensions. (swing weight from position at armpit to straight behind. Alternating arm) 10. Alternating arm curls 11. Pullover (lying on back on floor holding weights together, raise weight from waist to behind head with straight arms and back to start) 12. Wide pullover (same as regular pullover but with weights shoulder width apart) 13. Flippers (lying on back with weights extended out a shoulder, raise to straight over chest with straight arms, drop weights to chest bending elbows keeping elbows up) 14. Rotators (lying on side on floor, one arm extended straight in front, raise weight to vertical position. Strengthens the rotator muscle) 15. Standing press (I usually switch to the heaviest weights I have for a set of presses) 15. No weight exercises Pullups Pushups Situps Superman (Lie on front ,raise arms and legs off floor and hold for count of 20) Old One Hundreds (lying on floor raise torso and legs simultaneously about 8 inches. Hold stead for count of 100) Burpees Jumping jacks
No hip hinging movements? No single leg work? No hip extension? EDIT: read a bit further with movement #1. Little sport specificity in this program What are the goals of this program? How did you decided on all these exercises? Why so many? If you are a desk worker I can almost assure you your hamstrings are very short, most likely have some type of extended patterned in your low back and/or anterior pelvic tilt (which causes the short hamstrings), with a core that is often inactive throughout the day. I would focus on these issues first before moving on. Establish mobility first, then stability, and work on strength after. If you are imbalanced that is another issue to focus on as well. Become efficient and establish a proper ROM and you will see dramatic results. Look up the Functional Movement Screen, it is a great tool for assessment before programming a bit humbling but very effective. This might be one of the first times I see ROM referenced. Thanks for mentioning it. The greatest benefit to resistance exercising for strength, muscular endurance and longevity, balance (preventing or curing impingements) and flexibility is through a muscle or muscle groups' anatomically and biomechanically designed ROM. I ask people in the gym constantly - WHY they are doing a particular exercise or movement and often they come up short in knowing the prime mover - secondary mover - stabilizer - heck.....name of the muscle(s). Granted, one must be educated to learn much of this, but following a program or copying someone else blindly is NOT the other option! |
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