I’m totally new to strength training, and don’t have a ton of time, so I’d like to do triathlon-specific strength training a few times a week. Can anyone recommend a good book or journal? Thanks.
Gets popcorn
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macca’s twitter
he has few sets there and even pictures
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For swim specific training you can get information on the US Masters as well as the USA swimming web sites.
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Yes, I do happen like this picture. No, it can’t be overused.
~trevor
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funny guys…
I would say do the P90X and replace anything that looks like cardio with long sessions of swim/bike/run… that should hit both, hard.
You can probably do this if you are fit to begin with and you are only looking at doing only sprints or international distances.
That’s my plan starting next week! I need a six pack to go with my IM tattoo 
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You should look into Crossfit.
Most people here thing weight training is a waste of time in case you couldn’t tell from the first few posts.
Most tri-specific strength training workouts are 1 day a week, full body. You’ll never get huge on a program like this. 3 month Cycles of P90X aren’t a bad way to go either.
Something like this is what I typically see:
Bench 2 sets, 12-15 reps
Lawnmowers 2 sets, 12-15 reps
Incline bench 2 sets, 12-15 reps
Renegade Rows 2 sets, 12-15 reps
Military press 2 sets, 12-15 reps
Deadift 2 sets, 12-15 reps
Squats 2 sets, 12-15 reps
Lunges 2 sets, 12-15 reps
Bicep Curls 3 sets, 12-15 reps
Tricep Curls 3 sets, 12-15 reps
Abs/Core 2 sets of 25-30
Really though, best book (IMHO) for strength training is Arnie’s: http://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219
I’m totally new to strength training, and don’t have a ton of time, so I’d like to do triathlon-specific strength training a few times a week. Can anyone recommend a good book or journal? Thanks.
First off, welcome to the forum! You’ve hit a hot topic with your first post. As you can probably figure out, most people around here believe strength training is not important for triathlon performance - especially if you are short on time. Your limited amount of time would be far better served either swimming, biking, or running. The only way to get better at any of those sports is to actually train those sports. Use the search feature over on the side, or feel free to ask if you have any specific questions.
I’m totally new to strength training, and don’t have a ton of time, so I’d like to do triathlon-specific strength training a few times a week. Can anyone recommend a good book or journal? Thanks.
Before I go with the standard rote answer of more s/b/r, a couple questions:
- What are you trying to accomplish with the strength training?
- Are you attempting to correct any imbalances?
- Is it limited time to train overall, or limited time to add strength?
- Where do you normally place in AG, and how long have you been doing triathlon?
John
I’m totally new to strength training, and don’t have a ton of time, so I’d like to do triathlon-specific strength training a few times a week. Can anyone recommend a good book or journal? Thanks.
Before I go with the standard rote answer of more s/b/r, a couple questions:
- What are you trying to accomplish with the strength training?
- Are you attempting to correct any imbalances?
- Is it limited time to train overall, or limited time to add strength?
- Where do you normally place in AG, and how long have you been doing triathlon?
John
Careful! Intelligent responses such as this are quickly going to make you a target!
Thank you to those who answered seriously to a pretty basic question. Those of you who think strength training isn’t necessary must be young and injury-free–for now! Good for you!
Strength Training for Triathletes is a book that covers each sport
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Don’t get ‘em in a wad just because your pigtails is gettin’ pulled. Stick around and ask questions, roll with the answers and pick out the good stuff, it’s a lot of fun and highly informative. There is another website better suited for you if you generally value reflexive encouragement over the ST mix of “angry banter” and triathlon training pearls.
Welcome to Slowtwitch!
funny guys…
I would say do the P90X and replace anything that looks like cardio with long sessions of swim/bike/run… that should hit both, hard.
You can probably do this if you are fit to begin with and you are only looking at doing only sprints or international distances.
That’s my plan starting next week! I need a six pack to go with my IM tattoo …
While P90X is a good program, I think it is too focused on “looking good naked”, which won’t help triathletes. I would actually recommend the new program, P90X2. It’s less intense, and more focused on core strength which very few would deny is beneficial for s/b/r.
I wouldn’t pay for it though… get it from a friend or get it used wink wink
I would definitely recommend you look into functional training, with a good start here:
http://www.endurancefilms.com/store/product.php?productid=16237&cat=249&page=1
Bob Sebohar does a good job showing exercises which translate more into our sport. Another good method is TRX.
Good luck.
Could you clarify that statement…Why is it necessary? How will it make me faster? Do you say this from experiance?. Have you been injured due to not weight training while competing in tris? Thanks
Thank you to those who answered seriously to a pretty basic question. Those of you who think strength training isn’t necessary must be young and injury-free–for now! Good for you!
That’s why I asked what I did. If you search, you will find this gets debated every few weeks, and pretty extensively. The general consensus is that for most people, the extra time they are spending on weightlifting would be better spent doing more s/b/r. The caveats to that are if you are already putting in a lot of hours, or are compensating for an injury or other deficiency.
So. Back to the questions of why you actually want to know.
John
Thanks.
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I’m a 50-year-old female–I should be strength training to combat bone loss and to be generally more fit as I get older. I’ve watched my parents deteriorate and it’s not pretty.
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I have a chronic ankle injury due to a pronating left foot. My physical therapist doesn’t think I should start running again until I pass a few “tests,” one of which is the ability to do 30 one-legged squats. (She’s a marathon runner.) So I’m looking for some good exercises to do for runners.
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My swim speeds have slowed down the last few years, I know I can get stronger on the bike; and I really want to start running again and not have problems.
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I’m trying to lose some weight and the cardio alone is not doing it. I understand that strength training will help boost my metabolism, but with limited time I just want to pick the right things to do. I have enough time to add strength training 2 or 3 times a week.
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I would be considered a “new” triathlete. Although I’ve been swimming, biking and running for years, I have only occasionally signed up for an actual event. I placed 2nd in my age group in Olympic distance a few years ago; that’s the last time I competed.
I have looked at “Strength Training for Triathletes” (I got it out of the library) and I like it OK; I’m wondering if there is anything else out there that people love.