I say go with a 3 day all compound lift split like a 5 x 5 or something. It will give you enough recovery time.

3 days should be enough.

I say go with a 3 day all compound lift split like a 5 x 5 or something. It will give you enough recovery time.

I don't know lifting lingo. I'm a little embarrassed to ask this, but can you give me an example? I tried to Google it, but I don't know what a lift split is, or what 5x5 would be.

Thanks. *blush*

Compound is a lift that works the entire body. Stronglifts.com has a programme of those based on 5 sets of 5 reps each workout (hence 5x5). There are 5 exercises, combined into two different workouts, so it looks like this

A - day 1
Squat 5x5
Bench press 5x5
Pendlay/Barbell row 5x5

B - day 3
Squat 5x5
Overhead Press 5x5
Deadlift 1x5 (Those *****es are HEAVY)

This is specifically designed to build strength and muscle mass, not endurance, by the way, hence the low reps and high weights. Failing to complete the 5th rep in sets 4 and 5 is a good thing once you get into the programme, and just means you repeat the weight next work-out instead of increasing (which you do any time you successfully complete 5x5).

Splits are (usually) routines which work the top or bottom half of the body, allowing you to work out more days (alternate top/bottom/top/bottom/rest) whereas compound you go workout/rest/workout/rest/workout/rest/rest

And for more lingo, isolates are exercises which work one or perhaps two muscles at a time, like bicep curls.

Here's my two cents:

Different strength training programs are appropriate for different goals. Something like the 5x5 stronglifts.com program is geared more towards building strength/muscle mass versus strength/endurance. When you are training for endurance events like triathlons and marathons, strength/endurance will help you, while extra muscle mass that isn't geared toward helping keep fatigue at bay may actually be a hinderance to your performance. You will look toned when you lose body fat, which is primarily going to happen by the dietary choices you make.

There are plenty of books and websites for Strength Training for Triathletes (it would apply for any endurance sport). You can also check with your gym or your community and find a personal trainer with triathlon/distance running background who can create a program for you. (I was fortunate to find a 2-time Ironman as a personal trainer at my gym, and he set me up with several routines for endurance strength that I do on my own).

I've done heavy lifting programs in the past, and while training for marathons, I typically had to cut out my strength training because my legs were too fatigued to get in quality runs. I'm now training for the 2013 triathlon season and I am doing strength sessions twice a week that are specific for endurance sports, which typically means 15 - 20 reps for 3 sets, and lots of core strength work and body weight exercises. If you are very sore the next day, you overdid it. It is very important to be consistent. If you are crunched on time, it is better to do part of your routine than none of it. If you lift only occasionally, that will cause soreness and risk injury. Good sleep and healthy diet will also help recovery time.

No matter what program you choose, it is very important to build in core exercises into your routine at least a couple of times a week.

Best of luck!

huh... i am doing an indoor tri the same day... body zone?