What have you got?
I just signed up for my first 140.6 and want to add in twice weekly triathlon-focused strength workouts to my training; I haven’t done strength training in years, and have only been swimming, biking, and running for the last 5.
I’ve raced ~10 Olympic distance raced (2h23m, best) and two 70.3s (5h11m at Victoria this year), so I’m kind of competitive in my AG at smaller races, and am very competitive with myself.
Ride your bike
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he didn’t ask for your advice on whether he should weight train…
Anyways, I can’t recall the thread title but there is a thread in here where someone developed a strength program he would email STers for free. Try searching for it.
I have been using the book Running Rewired by Jay Dicharry for the last 8 months - the weight workouts are designed to be 45 minutes - nice balance. I would give it a whirl.
2 x 45? hmmmm stairstepper and stairstepper jogging
Search result - https://scientifictriathlon.com/strength-training-for-triathletes/
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You could do a HIIT circuit on total body strength - core neck dumbbells jump rope or kickboxing
8 count bodybuilders are great
Elbow to fist planking is my favorite
Flutter kicks
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Matt Fitzgerald’s book racing weight has a good plan inside it. It has recommended lifts for each discipline and he talks about the reasoning behind each.
Matt Dixon who coaches a number of pros had a page on his website with his recommendations for lifting/functional strength. But I can’t seem to find it now, if you dug in (or emailed him) you could probably find it. It’s probably in one of his books as well.
What have you got?
I just signed up for my first 140.6 and want to add in twice weekly triathlon-focused strength workouts to my training; I haven’t done strength training in years, and have only been swimming, biking, and running for the last 5.
I’ve raced ~10 Olympic distance raced (2h23m, best) and two 70.3s (5h11m at Victoria this year), so I’m kind of competitive in my AG at smaller races, and am very competitive with myself.
Gradually build up to the following 3x per week, alternating among exercises:
6x10 Pull-ups
20x20 Pushups
20x25 Crunches
10x15 lower back extensions
20x25 body weight squats
20x20 body weight lunges, both sides
20x15 dips
What have you got?
I just signed up for my first 140.6 and want to add in twice weekly triathlon-focused strength workouts to my training; I haven’t done strength training in years, and have only been swimming, biking, and running for the last 5.
I’ve raced ~10 Olympic distance raced (2h23m, best) and two 70.3s (5h11m at Victoria this year), so I’m kind of competitive in my AG at smaller races, and am very competitive with myself.
Gradually build up to the following 3x per week, alternating among exercises:
6x10 Pull-ups
20x20 Pushups
20x25 Crunches
10x15 lower back extensions
20x25 body weight squats
20x20 body weight lunges, both sides
20x15 dips
Yeah - bodyweight is where it’s at
Swimming with paddles, big gear with low cadence on the bike and running up hills are all strength work.
I regard non swim/bike/run sessions as body maintenance. They are injury prevention (or rehab) designed to help you absorb (and/or increase) the training load. It can involve working on correct muscle/core activation, improving flexibility/range of motion or strengthening an identified muscle weakness. These sessions could be Yoga, Pilates, general stretching, massage or specific exercises.
I’m assuming you are after specific exercises. You can get a generic plan that tries to cover everything. Or you can book an appointment with a physio to get a Musculoskeletal Screening Test. Based on the results, the physio should be able to provide you with a list of exercises that are specific to YOUR body and YOUR weaknesses.
Focus on Power Lifts and the clean and also try to keep it even less. May want to do 3 lifts for 30 minutes.
Workouts 1 and 2:
5-4-3-2-1-5 Squat/Front Squat
5-4-3-2-1-5 Deadlift/Hex Bar Deadlift
5-4-3-2-1-5 Bench
Workout 3
5-4-3-2-1-5 Clean and Jerk/Power Clean
5-5-5-5 Power Step Ups
Core Work
If it’s early in the training plan you can go with a 5-5-5-5-5 lift scheme. As you get deeper into the training plan you’ll reduce your total strength session as well and push into “maintenance mode.”
Do an extra swim or add some time to your bike ride.
What have you got?
I just signed up for my first 140.6 and want to add in twice weekly triathlon-focused strength workouts to my training; I haven’t done strength training in years, and have only been swimming, biking, and running for the last 5.
I’ve raced ~10 Olympic distance raced (2h23m, best) and two 70.3s (5h11m at Victoria this year), so I’m kind of competitive in my AG at smaller races, and am very competitive with myself.
Gradually build up to the following 3x per week, alternating among exercises:
6x10 Pull-ups
20x20 Pushups
20x25 Crunches
10x15 lower back extensions
20x25 body weight squats
20x20 body weight lunges, both sides
20x15 dips
Yeah - bodyweight is where it’s at
If by “it” you mean the point of maximum inefficiency then sure.
Back squat, overhead squat, front squat will give you 99.9% of all weight lifting gains when it comes to cycling/tri etc.
What have you got?
I just signed up for my first 140.6 and want to add in twice weekly triathlon-focused strength workouts to my training; I haven’t done strength training in years, and have only been swimming, biking, and running for the last 5.
I’ve raced ~10 Olympic distance raced (2h23m, best) and two 70.3s (5h11m at Victoria this year), so I’m kind of competitive in my AG at smaller races, and am very competitive with myself.
Gradually build up to the following 3x per week, alternating among exercises:
6x10 Pull-ups
20x20 Pushups
20x25 Crunches
10x15 lower back extensions
20x25 body weight squats
20x20 body weight lunges, both sides
20x15 dips
Yeah - bodyweight is where it’s at
If by “it” you mean the point of maximum inefficiency then sure.
Back squat, overhead squat, front squat will give you 99.9% of all weight lifting gains when it comes to cycling/tri etc.
It seems like you didn’t know that swimming was part of triathlon. Oh, and core is part of every single movement. But I guess if you want to hammer down only, then yeah, do some squats.
Day 1:
Push press 2-3 X 8-12
Rollout 2-3 X 15-20
Deadlift 2-3 X 8-12
Leg raise 2-3 X 10-15
Bent row 2-3 X 8-12
Wood chop 2-3 X 8-12
High pull 2-3 X 8-12
Rear delt flye 2-3 X 12-15
Cleans/Snatch-OH squat 2-3 X 4-6/1+3
Day 2:
1-leg squat/step-up 2-3 X 8-12
Push-ups 50
Pull-ups 100
KB swing/DB snatch 2-3 X 8-12
Box jump 50
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Lift, push and pull, heavy weight, low reps.
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just do body weight stuff early and then fade out once you get deeper into the plan and closer to the race.
walking lunges 3x20
squats 3x10-20
I’m no coach, or strength trainer, but FOR ME, this really helped some muscle imbalances I had going on in my legs that were causing some glute, hamstring, and knee issues.
he didn’t ask for your advice on whether he should weight train…t.
Yes he did. You go ride your bike too.