Weight Training
sam_thebatman
Posts: 112
in General Chat
HHHMMMMMM........Muscle is heavy!
It sounds like you have a good weight system there. I would defo keep with the cool weight training as a good strong trunl is key to posture and flexabilty.
I do some upper body stuff but the weight is light ish and the reps are about 25-30 and like you 3 sets. I noticed this did improve my swim technique but not my time.
It sounds like you have a good weight system there. I would defo keep with the cool weight training as a good strong trunl is key to posture and flexabilty.
I do some upper body stuff but the weight is light ish and the reps are about 25-30 and like you 3 sets. I noticed this did improve my swim technique but not my time.
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im 76kg and 5ft 7!!!
maybe im not built for tri . . .
2 sessions a week - split as 1 session of Back and core and 1 session of allover body.
The back routine is as follows:
Deadlift - 5x 4-8 reps of 60kg but start with just the olympic bar and build up.
Seated Row -3x 8-12 reps of 40kg
Bent Over Dumbbell Row -3x 8-12 reps of 17.5kg
Lat Pull Down - 3x 8-12 reps
Wide arm outer grip(knuckles facing you) Pull ups - 3x 8-12reps - Use the assisted machine if need be.
Cleans - 3x 8-12 reps of 30kg
The allover workout is every major muscle group.
I have noticed a nice increase in swim strength and power on the bike....
Plus weight training stengthens all ligaments/tendons etc and stabilizes the joints so you help prevent injuries too:)
Its not for everyone though so be careful, also make sure you have a good solid base of training before starting a weights program.
I dont do weights during the season as it leaves me to sore/fatigued to train hard later that day or the next.
I usually try to do a balance - with perhaps a focus on core, or whatever area needs working on when injured. Stretching forms a proportion of the workout - but I intend to increase this a lot in the future - (I've just bought a big book of stretches).
However, I'm only a beginner at tri, unlike Hussler - so I don't really have any performance data to go on - either to tell me I need to do more, or less.
I tend do to the weights off the back of a hard CV session - typically on the rowing machine - I can't lift as much after the fatigue of this.
I tend to use the swiss ball + dumbells/medicine ball more than weights (focus on core and stability).
I'm not very strong - I can only do 8 pull ups - I would do 3 sets of 5 reps at the moment.
I would do 3 sets of 12 reps for a Lat pulldown, at a weight of 40Kg.
I'm 6ft tall and weight is typically around 75Kgs - but this will probably come down a bit (75kgs == 15% body fat) as I get fitter. I've more of a runners build at the moment - so probably need to build up a bit of muscle for the swimming (which I'm only beginning at).
........was this your bike I saw in transition?
[image]local://1517/51B624E36A2647D8949F735491735351.jpg[/image]
6ft - 89kg... are you built like a torpedo?
I do a high rep/low weight program, twice a week. I think it should be a part of everyones training plan, especially core strength programs.
Need strong back/abs for all 3 disciplines.
Do you think i would make more charity money doing the bike leg on that?
that actually might be a good idea
oh and my gym instructor says keep reps 20-25