I’ve been following Joe Friel’s Strength Training for Triathletes plan (more or less). I’ve simply lifted this right out of his printed material, I am not a coached client of his.
I’m in to the Maximum Strength phase now (MS). To review; after the initial Strength adaptation phase, there are five movements in each of the three stages of his Ultrafit plan that follow, (MS, Muscular Endurance and Strength maintenance), Hip Extension (either Squats, Leg Press or Step Ups). Seated Row, Abdominals, “Personal weakness”, (Hamstrings, Knee Extension etc.), and Straight arm Standing Lat Pull Down. The Squats, Seated Row and Standing Lat Pull Downs are done to failure 3-6 reps, 5-6 sets, the other two are 20-30 reps with light amounts.
My question is, these same five basic movements are the same in the three phases MS, ME and Strength Maintenance. Does it make sense to continue repeating these same exercises? I thought there was a point of diminshing returns after doing the same thing for a while. The only difference in the phases is the number of reps and sets.
Obviously, Friel feels you get the most bang for your buck in terms of utilizable strength and power from Squats, Seated Row and Standing Lats. But there isn’t much variety. In many ways it simplifies things a lot. You go to the gym and knock out these five things and your’e done. Simple as that. I’m ok with simple. Just curious what the logic is. By the way, I know this is what Gordo Byrn follows and advocates as well, having worked up the “Going Long” plan with Joe.
Does it make sense to continue repeating these same exercises? I thought there was a point of diminshing returns after doing the same thing for a while. The only difference in the phases is the number of reps and sets.
Without reopening the debate about to lift or not to lift, you are modifing sets, reps, weight lifted therefore you are continuing to stress the organism (you) and increase your ability to sling iron around. Now if that actually makes you faster is another dabate for another evening(s).
Also without opening the “should you lift” can of worms…
Sets of 3 reps (up to 6, but better if you go to failure in 3 reps with 4-5 minutes before hitting the same muscle again) will create the greatest increase in strength (1RM or one rep maximum). Since the ability to lift (or pull down) a huge amount of weight one or three times has little application in endurance sports, you then move on to power (6-8 reps to exhaustion with 4-5 minutes recovery) muscular endurance (30+ reps with 45-90 second rest, working each muscle for 3-4 sets before moving on to the next one) and then explosive or plyometric training. In the texts, this would be followed by some sort of “integrating” movements to make the strength gains more applicable to your activity, but I trust you have been running, biking and swimming right along, so you’re on track there.
The specific movements you use don’t have to be the same ones in each phase but should activate the same muscles. I don’t think that strength training is Friel’s area of expertise, so I wouldn’t put much stock in his choice of moves. A good strength and conditioning coach could offer better advice along those lines.