Can anyone recommend either a book, article or guide to the best strength training for triathletes? I see a couple books and magazines out there online, but I didn’t find many reviews on them. Or even a previously forum discussion on the topic…
I would like to keep swim, bike and running, but I would like to incorporate some form of strength training a couple times a week if possible.
Any guidance or information is greatly appreciated.
Look up Alex viada complete human performance
.
For run specific stuff, Running Rewired by Jay Dicharry. For swim stuff just some extra core and rotational exercises (I just superset them with the running stuff). Check out Lukasz Wojt’s IG account for good swim exercises.
If you want a personalized program to address your specific weak areas, I’d go and see a good physio first.
It’s not specific to endurance sports but my go-to resource was Functional Training for Sports by Michael Boyle. This book just made sense and was eye opening for how to make my strength training count.
Why do a two legged squat with a loaded bar on your back when you will never press off the ground with two feet in triathlon? Instead utilize single leg movements and train yourself to be stable as well as creating strength. This is basically what Mike Boyle preaches.
I am a big fan of the website and podcast Scientific Triathlon and they have quite a few shows on it. Here is their published document on strength training: https://scientifictriathlon.com/strength-training-for-triathletes/.
It’s a bit old but I think the science holds up. The key take aways are that some is better than none, and that high weight/low reps is better for endurance training.
They also have a basic core and mobility routine you can find.
I wrote lifting plans for precisely this purpose. Link in signature below. I’ll also discuss what an endurance lifting plan should look like, below, so that you can be better informed when you go sifting through the milieu.
(Alex Viada is also a trustworthy source, as another user mentioned. I have not reviewed his plans specifically but have a brilliant and well-read colleague who says so, and I’ll take his word for it on this matter.)
You can learn a ton about strength training in *general *by watching the youtube channel of the company through which I do most of my consulting/coaching. It’s primarily focused on muscle growth and strength improvement. There are videos on sport training and I’ll be putting out a series on the channel soon with specific considerations for endurance athletes, including triathletes. There is nothing endurance specific yet. But hugely valuable info regarding scientific principles of strength training, most of which apply to endurance athletes. https://www.youtube.com/...gsKhHjSyRLOp9mnffqVg Fair warning, Mike is crass.
Okay, what should a strength training plan look like for a triathlete?
In short, lifting for triathlon shouldn’t interrupt your training for triathlon, but compliment it. But it should also actually DO something.
Many of the triathlon lifting plans I’ve reviewed are essentially glorified rehab plans, which is well and good, but it may not make folks stronger, and certainly isn’t reaping any of the benefits of improved movement economy that comes with actual strength training.
Facets of a good triathlon strength training program (or any running, cycling, or swimming lifting program)
Progressive overload. Both words are operative here. Progressive meaning: doesn’t mean you can’t walk after day 1. Overload, meaning, you’re actually being challenged and experiencing some soreness and adaptations 3, 4, and 5 weeks into the program, not just going through the motions.Fatigue management through limited volume. Causes limited soreness, but does cause some soreness.Includes full range of motion multi-joint exercises, with external load.Includes higher velocity shorter range of motion exercise. Explosive things. But less of this, than the stuff in number 3.Sufficient intensity to actually cause structural and functional adaptations, but do so safely, because it’s progressed into, slowly. ie… you’re not just lifting bodyweight, or 2-10lbs DBs. Those have their place too. But if that’s all you’re doing, you’re missing out on serious adaptations.Reduces training volume, but not intensity as you approach an “in-competition” phase. Reduces volume dramatically and intensity slightly, as you approach your biggest competitions.
Mistakes I frequently see made by triathletes, and/or their lifting programs:
Applies a lifting program designed for bodybuilders or powerlifters, in-season, and modifies haphazardly to reduce soreness once they’re blown up from it.Endurance lifting programs that focus on muscular endurance. “Wall sits.” “15-30 reps.” If you’re going to lift, do it to get stronger or prevent injury. Muscular endurance can and should come from sport training itself, in the vast majority of cases. Rep ranges should be in the 2-6 reps per set range. Yes, quite low rep. Why? Because more reps causes more fatigue when training adequately close to failure to cause strength adaptations. Reduced volume facilitates endurance performance.“Three sets of ten.” If there is not more nuance to your programming than this kind of recommendation, find a new program. It’s muscular endurance first and foremost, and it’s the perfect rep range for hypertrophy (muscle growth), if you do it heavy enough. To avoid indiscriminate hypertrophy, and undue fatigue, there is virtually no place for more than 3 sets of 5 or 6 reps, and often much less than that, for any meaningful load. Sure rehab type stuff can go higher-rep, but I’m talking about actual strength-promoting training. Sets and reps should vary at least monthly, but probably week by week. And certainly the weight should vary week by week.No deload weeks. If there are no recovery weeks in lifting program it either means: it’s a bad plan, or it’s not doing anything. If you’re causing adaptation through lifting (that’s the goal), you should have programmed recovery weeks, probably every 4, 5, 6, or 7 weeks, tops.Recommends “Monday Wednesday Friday” or “Tuesday Thursday” lifting. If a lifting plan leads with its convenience for your calendar, it’s very likely not been well thought out. Not because those schedules are bad. But because folks who have thoroughly investigated how to write lifting programs for any athlete, don’t ever lead with calendar days in their pitch about how it’s going to go. Every plan that I’ve seen that touts these things is pretty poorly programmed and underwhelming with regard to specificity of programming for driving any serious adaptations.No phases. Lifting training should have phases and progression from phase to phase should be logically sequenced. Just like your endurance training probably should be. Each phase should have some semblance of a focus, while maybe (or maybe not) staying in touch with other characteristics. Generally, going from general, to more specific, is a good call. If a lifting plan has no phases, it’s been written by someone who is trying to make money first and foremost, and cares about performance only secondarily. Or just doesn’t know what they’re doing. Probably that.
80/20 endurance has a “built in” type of strength training program that goes along with their training plans, as a supplement.
if you’re into the 80/20 idea check it out. when i started supplementing strength training along with my normal workouts i did immediately see gains, and also noticed that a niggle that had persisted forever while running and cycling on the right hamstring went away. looks like all i needed was a measly 2 1/2 hours strength training hours a week to start busting over that plateau i was seeing.
(yes, i am a 80/20 ambassador, but i still pay full price for their service, i just really love it).
Why do a two legged squat with a loaded bar on your back when you will never press off the ground with two feet in triathlon? Instead utilize single leg movements and train yourself to be stable as well as creating strength.
Regular barbell squat is arguably the best strength building exercise for athletes (you could also make a compelling argument for deadlifts). It correlates well with leg strength, vertical jump, sprint speed etc. There would need to be a good reason to not put them in a strength program (e.g. large imbalance between right and left legs).
As for stability any decent program will have some core, glute med, abductor work to cover that aspect. Although show me someone with a strong back squat and they likely have pretty good strength in those areas already.
This what I’m doing 2xWeek.
4x10 Deadlift
4x10 Standing Military Press
4x10 Back Squat
Also doing everything from the floor. It had been awhile since I lifted, so in January I said screw it and just started with the Bar. So Thursday looked like:
Deadlift
10x105
10x105
10x105
10x115
Mil Press
10x105
10x105
10x105
10x115
Back Squat
10x105
10x105
10x105
10x115
I just add 10lbs to the last set every week basically.
Also if you want to get fancy add a third day
4x10 Power Clean
4x10 Weighted Step ups
For a basic program:
Start with a power exercise. Ideally some kind of clean or snatch variation, although these require a certain amount of technical ability. Clean pulls or jump squats are technically less demanding. Keep the reps low and focus on explosive power, for example 3*3, or four doubles.
Then do your big compound lift. Could be barbell squats, barbell lunges, barbell step ups. Deadlift is also great, but harder on recovery. 5-8 reps. Personally I like starting at 6 reps and adding 1 each week, then the week after 8 reps drop back down to 6 reps but increase the weight. For beginners 3 sets is enough stress to create adaptation, at some point you will plateau at which time try upping to 4 sets. 5*5 is also popular adding weight when possible, but not as time efficient and probably more sets than necessary for beginners.
I’d then do Romanian deadlifts (aka stiff legged deadlifts) using the same set structure as the above exercise. Nothing is going to strengthen both hamstrings AND lower back as much. The alternative would be to do two separate exercises targeting each muscle group separately. If you go down that route Nordic hamstring curls are a great option for hamstrings.
Most of us have bad posture due to sitting at computers all day so a back exercise is good to correct this, but perhaps not going to improve triathlon performance, but good for general health/longevity (i.e. if you want to drop anything this is probably the one to drop). Standing barbell rows or pull ups (might need assistance or extra weight depending on strength) are going to give you most bang for your buck, but dumbbell rows or reverse fly’s are also fine.
Then the prehab kind of stuff: calf muscles, abductors, adductors, core. 8-12 reps 3-4 sets.
For core I think dynamic is better than static so would avoid regular planks. If you are a planker a better option is to do them with arms on a Swiss ball and draw crosses (forward, left, backwards, right).
As said above you need a certain amount of intensity, the weights should feel challenging. However, that doesn’t mean sacrifice technique to the point injury risk increases just to add more weight to the bar.
This is by no means a “perfect” program, but solid for a triathlete looking to add some strength. You need to do it a minimum 2 times per week, 3 is better, always with at least 1 day off between sessions. (If you plan to do 4+ gym sessions per week you would do better with a different program rather than repeating that 4x).
A “proper” strength and conditioning program would have periodization and deloads, but I don’t think it’s really necessary for triathletes looking to add a small amount of basic strength work. For most triathletes gym sessions are going to be the first thing dropped when life gets in the way of training anyway, so that will naturally produce some unplanned deloads.
Diet - at least 1.2grams of protein per kg bodyweight per day for maximising protein synthesis. Even if you are not weight training you probably want this for general triathlon training recovery anyway.
I wrote lifting plans for precisely this purpose. Link in signature below. I’ll also discuss what an endurance lifting plan should look like, below, so that you can be better informed when you go sifting through the milieu.
(Alex Viada is also a trustworthy source, as another user mentioned. I have not reviewed his plans specifically but have a brilliant and well-read colleague who says so, and I’ll take his word for it on this matter.)
You can learn a ton about strength training in *general *by watching the youtube channel of the company through which I do most of my consulting/coaching. It’s primarily focused on muscle growth and strength improvement. There are videos on sport training and I’ll be putting out a series on the channel soon with specific considerations for endurance athletes, including triathletes. There is nothing endurance specific yet. But hugely valuable info regarding scientific principles of strength training, most of which apply to endurance athletes. https://www.youtube.com/...gsKhHjSyRLOp9mnffqVg Fair warning, Mike is crass.
Okay, what should a strength training plan look like for a triathlete?
In short, lifting for triathlon shouldn’t interrupt your training for triathlon, but compliment it. But it should also actually DO something.
Many of the triathlon lifting plans I’ve reviewed are essentially glorified rehab plans, which is well and good, but it may not make folks stronger, and certainly isn’t reaping any of the benefits of improved movement economy that comes with actual strength training.
Facets of a good triathlon strength training program (or any running, cycling, or swimming lifting program)
Progressive overload. Both words are operative here. Progressive meaning: doesn’t mean you can’t walk after day 1. Overload, meaning, you’re actually being challenged and experiencing some soreness and adaptations 3, 4, and 5 weeks into the program, not just going through the motions.Fatigue management through limited volume. Causes limited soreness, but does cause some soreness.Includes full range of motion multi-joint exercises, with external load.Includes higher velocity shorter range of motion exercise. Explosive things. But less of this, than the stuff in number 3.Sufficient intensity to actually cause structural and functional adaptations, but do so safely, because it’s progressed into, slowly. ie… you’re not just lifting bodyweight, or 2-10lbs DBs. Those have their place too. But if that’s all you’re doing, you’re missing out on serious adaptations.Reduces training volume, but not intensity as you approach an “in-competition” phase. Reduces volume dramatically and intensity slightly, as you approach your biggest competitions.
Mistakes I frequently see made by triathletes, and/or their lifting programs:
Applies a lifting program designed for bodybuilders or powerlifters, in-season, and modifies haphazardly to reduce soreness once they’re blown up from it.Endurance lifting programs that focus on muscular endurance. “Wall sits.” “15-30 reps.” If you’re going to lift, do it to get stronger or prevent injury. Muscular endurance can and should come from sport training itself, in the vast majority of cases. Rep ranges should be in the 2-6 reps per set range. Yes, quite low rep. Why? Because more reps causes more fatigue when training adequately close to failure to cause strength adaptations. Reduced volume facilitates endurance performance.“Three sets of ten.” If there is not more nuance to your programming than this kind of recommendation, find a new program. It’s muscular endurance first and foremost, and it’s the perfect rep range for hypertrophy (muscle growth), if you do it heavy enough. To avoid indiscriminate hypertrophy, and undue fatigue, there is virtually no place for more than 3 sets of 5 or 6 reps, and often much less than that, for any meaningful load. Sure rehab type stuff can go higher-rep, but I’m talking about actual strength-promoting training. Sets and reps should vary at least monthly, but probably week by week. And certainly the weight should vary week by week.No deload weeks. If there are no recovery weeks in lifting program it either means: it’s a bad plan, or it’s not doing anything. If you’re causing adaptation through lifting (that’s the goal), you should have programmed recovery weeks, probably every 4, 5, 6, or 7 weeks, tops.Recommends “Monday Wednesday Friday” or “Tuesday Thursday” lifting. If a lifting plan leads with its convenience for your calendar, it’s very likely not been well thought out. Not because those schedules are bad. But because folks who have thoroughly investigated how to write lifting programs for any athlete, don’t ever lead with calendar days in their pitch about how it’s going to go. Every plan that I’ve seen that touts these things is pretty poorly programmed and underwhelming with regard to specificity of programming for driving any serious adaptations.No phases. Lifting training should have phases and progression from phase to phase should be logically sequenced. Just like your endurance training probably should be. Each phase should have some semblance of a focus, while maybe (or maybe not) staying in touch with other characteristics. Generally, going from general, to more specific, is a good call. If a lifting plan has no phases, it’s been written by someone who is trying to make money first and foremost, and cares about performance only secondarily. Or just doesn’t know what they’re doing. Probably that.
Thanks Alex this is gold dust, I hope other readers realise this.
Thank you.
Thank you all so much for taking the time to respond.
Dr. Harrison- thank you for the very detailed information. A number of your points seemed to hit home for me and made me pause because I was essentially planning the typical 3x10 sets using what I thought was adequate weight instead of more of a load to create muscular adaptations.
James 2020- I agree with your comments on posture and most people can benefit just because of sitting a majority of the day at a desk. I also agree that the strength training is the first thing sacrificed once work, family and training time compound and you need to make adjustments.
Great point re: cutting strength training when adjusting. Honest truth… as much as it goes against my former inclination as a strength power athlete, cutting out strength training or dramatically reducing it, is a wise call for most folks if triathlon performance is the primary goal, especially if they’re in their first ~5-8 yrs of training for triathlon. The lowest-hanging fruit for most folks is just more aerobic work. It’s an aerobic sport after all. If you have a history of lifting plenty, then it’s one of the first things that should/could go, when cutting back.
Here’s a related piece I wrote about what to cut, when.
https://www.triathlete.com/training/when-in-a-time-crunch-what-should-you-cut/