Looking for a good off-season SBR strength training program - suggestions?
oh boy…duck!
Starting Strength by Mark Rippetoe.
Looking for a good off-season SBR strength training program - suggestions?
What is it that you want the strength training program to do, that more S/B/R won’t do? Are you trying for injury prevention, address muscle imbalances, want to look good at the beach?
Without any qualifying information, I would say your best bet is to take the strength time you are allocating and do a focus in one or more aspects. If you MUST do strength training, strap on a 30 lb weight vest and go ride hill repeats.
John
Any program that requires you carry a gallon jug of water around the weight room will improve your S/B/R.
10 x 1 minute intervals on the bike with 2 minutes rest.
6x400 at the track
20x50 in the pool
Starting Strength by Mark Rippetoe.
This. You also can’t go wrong with Charles Poliquin or Tudor Bompa.
Of course, you could also look back and do a search for all of the other threads that were started about this - just last month alone. There’s probably still one on the 2nd or 3rd page.
Can you confirm you were looking for Swim, Bike and Run workouts that improve strength (hill repeats, etc.). It seems like most responses read it as weight training but I read it differently.
For running I have had good luck with some plyometric exercises added to the end of track workouts. You should be able to Google some of these exercises (usually this involves jumps and lunges etc…).
Can you confirm you were looking for Swim, Bike and Run workouts that improve strength (hill repeats, etc.). It seems like most responses read it as weight training but I read it differently.
I read it the opposite since he said off season.
And plyos have been show to actually improve running economy unlike bench pressing.
They certainly worked for me. I saw increase in performance after about 6 weeks (1 really good track / plyo session a week). I did a 9 week course at the time and my PB dropped by minutes. I think it also helped that thew course I was running was hilly. I had a great spring in my gait.
Alright! I didn’t think I would get to participate in any threads this week, but then like a gift a “strength” thread appears.
There was a thread a few weeks back in which it was suggested that plyometrics, while effective for improving running economy, might not be recommended for triathletes. It never developed beyond that. I did some lit searching (far from exhaustive) and didn’t turn anything up on associations between plyometrics for running and negative effects on cycling and/or swimming performance, or triathlon performance. Do you have insights into this? I have seen some of the articles about plyometrics and running. A little bit of research suggesting plyometrics might have a small effect in improving running off the bike in less well trained athletes. Am curious about plyometrics within overall triathlon training. Thanks.
Spartacus…seriously: http://www.menshealth.com/spartacus/workouts/
It’s a good time to hit the “refresh” button on s/b/r training. This workout is simple and effective. I judge its effectiveness by how sore it makes me, which was “very” the first few times, and “moderately” since then. Look at the Men’s Health site for more basic circuits, even if you just add them to the end of your run or bike ride.
My plyo training hasn’t slowed me down on the bike with a similar amount of training that I always do. My swimming is mediocre anyway (I just started 2 years ago). But my running has increased significantly. I am a long time cyclist, and started running about 5 years ago.
As the vast majority of what I do is legs based (with some added things like planks etc…) I don’t know how that would affect swimming very much? And cycling legs just go around and around, so whether or not they are springier or not shouldn’t have any affect there.
I’ve been following Mark Allen’s strength training program for years. I find it simple and enjoyable. Just basic stuff.
Spartacus…seriously: http://www.menshealth.com/spartacus/workouts/
It’s a good time to hit the “refresh” button on s/b/r training. This workout is simple and effective. I judge its effectiveness by how sore it makes me, which was “very” the first few times, and “moderately” since then. Look at the Men’s Health site for more basic circuits, even if you just add them to the end of your run or bike ride.
Ah, the marketing genius of Rodale press. Take the same exercises and repackage them with a trendier name every 4 or 5 months and watch everyone salivate.
John
Spartacus…seriously: http://www.menshealth.com/spartacus/workouts/
Ah, the marketing genius of Rodale press. Take the same exercises and repackage them with a trendier name every 4 or 5 months and watch everyone salivate.
John
If **everyone **was salivating over this content, there’d be a lot more abs and a lot fewer “Biggest Loser” reruns.
Trust me, I majored in magazine journalism and currently work in marketing. It would be genius, if more people would realize how easy it is to find 20-40 minutes for the most basic exercise movements possible.
These are basic, body-weight, strength training exercises, neatly packaged with directions. That workout takes, at most, two dumbbells. And more than half of those are just as effective without weights.
Typical – STers will preach bike workouts down to the tenth of a % of FTP from the Coggan book, and have a v-DOT circle jerk, but they balk when someone gives a realistic answer to the OP’s question.
PS Not a personal attack; I just get frustrated by the “if it’s trendy, it must not work” mentality. It does work, people just don’t stick to it. If triathletes decided to follow a circuit routine like they approach IM training, there’d be a lot of MH cover models walking around because we’re obsessive.
If triathletes decided to follow a circuit routine like they approach IM training, there’d be a lot of MH cover models walking around on the run leg of triathlons because we’re obsessive.
Fixed it for you.