triathlon strength training

Capt_Apollo

i love lifting, so it makes me a little sad that i'll be having to switch over to a triathlon training plan starting next week. here is a previous thread on the subject: http://www.myfitnesspal.com/topics/show/926762-triathlon-training-plan-input-please

i'd like to make time for lifting at least once a week, possibly twice a week. i won't be sacrificing my cardio though.

so i was thinking of making up a couple of work outs that i could go to the gym and be effective to help supplement my cardio. the work outs would be centered around overhead press, squats, and dead lifts.

This is my typical warm up:
Warm up
1 mile run or 8 minute jump rope
50 jumping jacks
20 bw squats
10 bw lunges
20 push ups
10 pull ups
Dynamic Stretching

All exercises below will probably be done for 3x10

Work Out A
Over head press
Barbell Squats
Dips
Barbell Lunges
Pull ups
Leg curls

Work Out B
Dead Lift
Pendlay Rows
Hanging Leg Raises
Good Mornings
Weighted Hyper Extensions
Swiss ball crunches

Work Out C
This wil be the work out i can have fun with by changing things up. I'll be doing crossfit style WODs that'll involve kettle bells, box jumps, barbells; or i'll be doing other types of complexes like Tortise or Bear.

I'll also have the ability to change things up with my work outs. i'm not stuck to the exercises listed above.

so, thoughts? in my opinion, since a triathlon is two parts legs and only one part arms (you save your legs during the swim) that i should concentrate on squats and dead lifts. but to get the most out of my time at the gym, i need to combine at least two days. i think that i should be able to do squats and OHP on the same day, but i don't think that either of those two will mix well with dead lift.

or should i just sacrifice my "fun" work out C, and spread all three lifts over three days? and throw in whatever complexes i want at the end of my work outs?

SideSteel

What are your goals with the weight portion of the training program? (endurance? power? body composition? strength?)

I know the one implied answer is "make me better at the triathlon" but I want to be sure the goals are well defined.

I also may not have much input, but I think this is an important question.

Capt_Apollo

What are your goals with the weight portion of the training program?

mostly to maintain a certain level of strength, to strengthen my runs, bike, and swim, and to enjoy myself in the weight room.

SideSteel

What are your goals with the weight portion of the training program?

mostly to maintain a certain level of strength, to strengthen my runs, bike, and swim, and to enjoy myself in the weight room.

Here's where my lack of knowledge will prevent me from helping you to the extent that I wish I could. I've never studied anything about triathlon training or successful weight training programs for sports specific training (outside of bodybuilding/lifting related things obviously).

My inclination, and I'll be the first to admit that I may be talking out of my *kitten* here (I welcome being corrected on this opinion), is that you should at least maintain a few heavy and low-ish rep sets in your training for the strength maintenance.

With the high volume of cardio you would be doing, and with your "other" day of training -- I'm wondering if you'd be better off keeping the core of your training to a few heavy sets of each of the main BB lifts (with possible higher rep sets of accessory work). I would think you could maintain strength (assuming you don't drop a ton of weight too fast due to a huge caloric deficit) on 2/week of heavy training.

Could be wrong on that assumption of course.

Capt_Apollo

I know the one implied answer is "make me better at the triathlon" but I want to be sure the goals are well defined.

well, it really is this!! with doing as much cardio as i'll be doing for this plan, there isn't any hope to bulk or make big strength gains.

i'm hoping to stay near my 90% of max in my 5/3/1 routine, which is 200 on squat, 295 on DL, and 155 on OHP.

xidia

The usual heavy lift split is squat+bench+row and then squat+overhead press+deadlift, but only do one set of Deadlifts instead of the the to five you do of the other lifts.

nexangelus

I have no input, but I am training for a sprint tri in June, so this might come in handy as a guide, as I want to try and keep strong and also get the endurance up. Thanks for posting this. : )

Sarauk2sf

I would go with the ABA BAB format of SS and SL with the following that combines the 'traditional' compounds with some more functional specific lifts as follows:

Workout A:

Squat
Bench
Dead (SLDL)
Pull up
Calf raises

Workout B:

Squat
OHP
Chin
BB pull over
Tricep extension


They *should* cover the functional aspect of triathlon training. Keep your sets in a 3 x 5 format as there are a few more lifts than SL. If you are finding that the volume of squats is impairing your other training, then you may need to reassess and only do them 2 x a week.