This is post 2 of 2. The theme is that ooh so contentious subject: strength for endurance. A few days ago I posted a article on legs so today is the other half. I don’t dismiss the argument that strength training isn’t for everyone, the beauty of triathlon is that every training regime is very different and personal. I heard from a guy yesterday who is only doing high intensity speed work to improve his long distance training!! And it’s working.
The missing piece of the puzzle after legs and upper body is core, what connects everything together to effect optimal function. This post is my effort to explain how important core strength is.
Back, shoulder, chest and arm strength is particularly important for the first two sections of a triathlon. Perhaps the bike less so than the swim, but if you need to get out of the saddle to climb then anaerobic strength is important. I am about to tip into week two of a two week resistance training baselining for the season where the following two sets are what I’m using to alternate my leg work outs :
Chest & Back
Barbell press – 3 sets, 12 reps
Dumb Bell fly – 3 sets, 12 reps
Bent over row – 3 sets, 15 reps
Bent over fly – 3 sets, 12 reps
Shoulders & Arms
Seated Barbell Press – 3 sets, 12 reps
Shoulder Shrug – 3 sets, 12 reps
Steated Curl – 3 sets, 15 reps
Seated tricep extension – 3 sets, 15 reps
Top tip: In order to maintain form I pyramid or drop one or two reps per set
After three sets I am pooped.
Sometime next week I’ll post my maintenance regime which I’ll use once or twice a week (depending on how I feel and what other training I’ve done) for the rest of the season. The above session I’ll be alternating with my legs session for two weeks solid and doing little aerobic training in order to avoid injury.