Weight Integration

So, I'm in a similar boat, but I am new to the tri sport. I figured I'd share what I have found here and other places and what I will be incorporating. I come from a year solid of weight lifting 5-7 days per week and started running late in the game. I'm hitting triathlons this year but will keep my weight training on point. I plan on hitting the weights 3-4 days per week. I will be staying with heavier weights and 3 sets of 10-15 reps. I know some people say that low weight and high reps helps create muscular endurance, but I've seen enough legitimate research saying that's not the case. Besides, our endurance will come from bike, swim and run. I plan on hitting all the major muscle groups through the week(hammys, quads, calves, glutes, abs, chest, biceps, triceps, shoulders, lats and traps). I will group them to create the 3-4 days. If you'd like more info on how I plan on designing it, let me know, I can share. I will be doing this in conjunction with my tri training. Hopefully this helps somewhat!

That's exactly what I'm looking for. It's been years since I've done any weight training at all. My current tri plan has me running 4 days a week, swimming and biking 3 days a week. Not sure I can add much more of those in there. Just looking for something to help build some extra muscle to help develop speed and power.

So, I guess, for me as a personal trainer, I'd want to know how much time you'd have to apply to lifting, what your training distance is already and what your familiarity is with lifting. Then, a resistance training program could be designed.

There won't be a lot of time. I would like to say realistically I can add about an hour 3 days a week, much more than that would be too much of a time constraint. As for the training distances, I'm getting about 6 miles in the pool, 50 miles on the bike and about 15 running. The endurance side of it I should have covered. Like I said, it's been a long time since I've done any weight lifting, so I know I will start slow to ensure proper form is utilized. I appreciate your help.

I'm going to shoot you a private message here with what I come up with.