Who out there strength trains in addition to swim/bike/running?
How many times per week?
What are your splits (e.g, back/biceps, chest/tris,etc)?
Just curious but also want to make sure I’m not overdoing it…
this was typical, (but am changing it up this week and can let you know later what i do if you’re interested…if not i won’t bore you):
train 2 days chest, back, shoulders lunges, squats, leg extension, bi’s, tri’saim for 3 exercises of each muscle group
generally doing around 10-12 reps with about 30 seconds rest between 3 sets. lunges are non weighted but far in distance (around an indoor track or up the hill on my street). squats aren’t too heavy but very strict form with an “explosion” at the top and out of the “hole”–semi-wide leg, and then heels together toes out.
last week I burned out my tris and bis so bad they ached for a week. 5 exercises with 3 sets each on each group is just too much this time of year. i should have known better but got all psyched up for some reason…lol.
generally i like the push pull grouping, as i find it really works and stretches at the same time.
for chest i like to do dumb bell flies using a swiss ball as a bench–you can go flat and incline this way. if you haven’t triedt his i really encourage you. flies like this straight into press with dumb bell makes for a tough and effective super set as you know.
shoulders I’ve been doing a hard super set that include 4 exercises in one set…so like this: military press side lateral raise upright row (with a wide squat on a bosu ball…ouch!!) (drop and pick up heavier weights) shrug 10 reps each set flowing one right into the other. wide stance on two bosu balls if you have access. if not flat feet (with the typical stance) works just as well
i’m going to stop doing legs now probably and incorporate more hills in cycling and try to run on land again. also, will probably start dropping the weight down a bit now and increasing the reps to around 15 (so more to maintain and fitness training instead of the typical harder core training I usually do).
I pseudo-copied Lindquist’s regiment and train three times a week:
Monday: Upper Body
3x20 reps
One-minute rest between each set
Alternate exercise within pair after each set
Go to next pair of exercises after third set
Light weight, moderate resistance, and quick movements
Fly Pulls- use medium resistance cord
Reverse Fly
Triceps Extension
Biceps Curl
Bench Press
Swimmer’s Shoulder
Wednesday: Lower Body
3x20 reps build to 30
One-Legged Squats (20 left, 20 right, 20 left, etc)
Hamstring Curls w/ Crunches (quick on the up, slow on the down)
Calf Raises (2x15 slow, stretch the Achilles on down)
Split Leg Squats Lunges (3x40 steps, use incline if possible)
Friday: Core
30 reps in each position
One-minute rest between positions
Crunch
Knee-up Crunch
Oblique Crunch
Bicycle Crunch
Plank
Leg Lift Plank
Pike
Half-up Twists
.
I train 3 days:
Day 1: Chest, tris, shoulders
Day 2: Legs (mostly everything except quads because I have huge quads already)
Day 3: Back, biceps, shoulders
My routine is more core strength with lighter weights instead of the typical bulky lifting routine. I only do this up until the point that my cardio training starts getting into higher intensities. So, my last A race this year is a HIM in late October so I will be training until about early/mid August. I also do yoga and physical therapy type exercise year round.
Upper body circut once a week, chest, tris, upper/lower back. 2 sets of each usually 12-15 reps. Legs once a week. Leg press, leg curls, squats and light calf raises (recovering from achilles tendon rupture)
I aim for 2 days a week of strength, hitting the major muscle groups. I do about 8 reps with heavy weights. For me, that’s 20 lbs.
I also try to add Pilates and stability exercises to that.
And I’ll be honest: most of this is for looks more than tri training…but if it helps me in tris, that’s great!
I aim for 2 days a week of strength, hitting the major muscle groups. I do about 8 reps with heavy weights. For me, that’s 20 lbs.
I also try to add Pilates and stability exercises to that.
And I’ll be honest: most of this is for looks more than tri training…but if it helps me in tris, that’s great!
if ever a post SCREAMED out ’ photos are necessary for this to be taken seriously’
that was it 
Hey! You should be so lucky! Or, I should have more pictures…
Actually, I have a swimmer’s bod (a miniature version at least) and have broad shoulders that make me really self conscious. Weight training makes it look much better.
all women who excercise are gorgeous . period.
I used to do weights, but gave them up so I’d have more time to do the actual sports.
I used to do a chest/back/triceps sesssion, then a legs, biceps, shoulders session.
I’d mix it up a bit. i wish my leg press strength transferred over to cycling (at my peak i could do 880 pounds at 3x6 reps). And no I’m not a big guy. did that weighing 162 pounds or so.
I can barely find the time to do 4 of each sport per week…to do that, stretch properly, and strength train would take a mind boggling amount of time.
I just don’t get how normal, working people can do that.
Are you this guy? Inspirational story!
http://news.yahoo.com/news?tmpl=story&u=/ap/20050610/ap_on_sp_bk_ne/bkh_ryan_s_shot_1
3x per week core strength of:
push-ups, pull-ups, crunches, bent dumbell rows, biceps curls
and stretching after every ride
I get a 1 hour professional sports massage every 3 weeks, this works wonders
.
3-4 sessions perweek of all body stuff excluding squats as I had an injury early on that delyed my start to this. This winter I’ll do some. I also do masses of core work and a full range of reps (failure, max, low reps, high reps) to train all the muscle.
I have one chiro visit per month and 1-2 massages.
I’m taking the season off due to my wife’s (high risk and somewhat difficult) pregnancy. However, I’m strength training 4x per week with this:
Monday: Chest & Shoulders (Bench, cable / dumbell flies, dips, incline flies, military / arnold press, front dumbell raises, lateral dumbell raises)
Wednesday: Back (chin-ups close grip, lat pull-downs, upright / seated rows, bridges, shrugs, bent arm pull-downs, …)
Thursday: Bi’s & Tri’s (tricep cable pulldowns, skull crushers, overhead extensions, close grip bench, barbell curls, isolation curls, hammer curls, …)
Friday: legs (leg press, one-leg squats, step-ups, dead lift, calf raises, …)
I do abs 3x per week with a goal of 100 reps for upper and 100 lower.
I work in my cycling and running around that and have nearly given up swimming for the remainder of the year. The good news is that I’ve followed this program for about 3 months and gained a LOT of strength. The bad news is that I’ve also gained about 18lbs of muscle (still ~9% bf).
-Jay (the muscle man)
Twice a week. One day full body, 12-15 exercises, mixing it up to keep things varied. One day at the dojo doing whatever my blackbelt thinks up. Usually concentrate on one area (legs or chest or arms) and spend half the time doing that and the other half of the time doing sparring drills.
clm
In winter: 3 sessions/week -
-
Chest/Back/Core
-
Shoulders/Tri’s/Bi’s/Core
-
Legs/Core
In the warmer months, or when I don’t have quite enough time to train, I eliminate the leg session and perhaps run on the treadmill or swim instead.
I weight train only because I have the capability to do so at a local gym during lunch at work. If I didn’t have this time available, it would be the first thing to go from my program.
having come from a background of using machines in clubs - one set to muscle failure, that’s what I still do. one set of everything i can do with my half cage in the garage , leg extensions leg curls butterfly curl tri ab lat fly row and I do enough weight to tire between 8-12 reps one set
I do this once or twice a week and that’s it. i’m no muscleman but believe me it makes a difference when I don’t do it , I feel it.