weight training/tri training

Mine was set up for me by my trainer specific for tri training and toning.  Check out my logs. 

You will see there are three strength training workouts...one for upper body with lighter weights, higher reps; one for lower body with lighter weights, higher reps; and one for full body higher weights, lower reps.

[Looks at watch to see how fast this degenerates into weight training debate]

scoobysdad - 2007-06-06 10:13 AM Hey, I've got an idea. Let's evolve this into a discussion on the merits of adding strength training to one's program to enhance triathlon performance, even though the OP has explicitly stated her desire to keep weight training and her goal.

I'll sum up:

1. "It's great!"
2. "What a waste of time!"

Take your pick.

I don't know that the argument has ever been that weight training has no benefit or is a waste of time. Certainly if I felt that way I wouldn't have spent 56 hours on weights last year. The argument usually comes in relation to how weight lifting can help your triathlon performance, or how you fit it into your schedule with all the SB&R. Here the OP has clearly identified her (?) goal as to stay toned and toa complement to her tri training, not replace it.

The rest of y'all are just trolling for an argument.

Pick one exercise from the following groups:

Squat: a regular squat or a lunge variation.

Press: Bench press, dips, or overhead press. To maintain shoulder health, I prefer using a dumbbell and doing one-arm at a time. Bench presses and dips can be a bit rough on the shoulders.

Pull: Lat pulldown, row variation, pull ups if you can do them.

Abs: Your choice.

Day 1: Strength/heavy day. Do 2-3 sets of 6-8 reps.

Day 2: Medium day. Do 2-3 sets of  9-12 reps.

Day 3: Light day. This day is optional; if you can't or don't want to do three weight sessions a week, skip this day. Otherwise, do 2 sets of 20 reps.

That's all you need. Skip the isolation work such as bicep curls. Biceps and triceps get worked during the presses and pulls. Squats/lunges will work the entire leg, including hamstrings and calves as well as the quads. If you feel you must do some isolation work, and you have the time and energy, that's fine, but I strongly suggest you stay away from leg extensions, which are horrible for the knees, and upright rows, which are bad on the shoulders.