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switching routines

TriLifter
TriLifter Posts: 1,283 Member
in Social Groups
So, I'm getting a little tired of my current routine in terms of sets/reps and wanted to make a few modifications. I'm maintaining right now, training for a triathlon, so my schedule looks like this:

Sun: Long run
Mon: Lift and cycle
Tues: Swim and run
Wed: Lift and cycle
Thurs: Swim and run
Fri: Lift and cycle
Sat: Rest or yoga

I was thinking about an A/B for lifting, 3x6-8 reps that looks like this:

A
Lunge
Bench press
Deadlift
Lat pulldown/chin or pullups

B
Squat
OHP
Barbell rows

I'm missing an additional lower body focused compound lift for B. Any suggestions???

Replies

  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    As far as an additional move, you can do a clean and press, front squats or barbell stepups. All 3 will work your legs fully. If you have access to the leg press you can also throw that one in as that's universal.

    I think your set up looks good as for now lifting will not be your focus. I do worry about only one rest day with all that training but I know you well enough to know you listen to your body and will take time off when needed.
  • TriLifter
    TriLifter Posts: 1,283 Member
    I know, Holly, one day might not be the best, but one run and one bike ride each week will be short. I was doing stepups before but the way my new gym is set up it's not as convenient to do. Then again, I was thinking Bulgarian split squats or front squats (and changing the day so not doing front and back squats on the same day.
  • milileitner
    milileitner Posts: 98 Member
    Tbh, with the amount of cardio training you're doing, I'd drop the lifting to full body 2x week. Reason being, you will get more out of your triathlon training since you won't be always running/biking/swimming on fatigued legs. It seems a bit counter-intuitive to be doing that amount of lifting when it's not your goal...unless you're a pro triathlete, maybe. And I strongly doubt your strength gains will be any different whether you train 2/3x/week given the total volume of training you're doing.

    I think your choices of exercise are great, maybe add in something explosive like snatches/cleans or even plyometric stuff.
  • TriLifter
    TriLifter Posts: 1,283 Member
    I actually thought about dropping a lifting day, but only for a split second. I love lifting way, way too much.
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    Tbh, with the amount of cardio training you're doing, I'd drop the lifting to full body 2x week. Reason being, you will get more out of your triathlon training since you won't be always running/biking/swimming on fatigued legs. It seems a bit counter-intuitive to be doing that amount of lifting when it's not your goal...unless you're a pro triathlete, maybe. And I strongly doubt your strength gains will be any different whether you train 2/3x/week given the total volume of training you're doing.

    I think your choices of exercise are great, maybe add in something explosive like snatches/cleans or even plyometric stuff.

    I thought this too but the exercise choices she made actually makes it close to a full body routine.
  • milileitner
    milileitner Posts: 98 Member
    Tbh, with the amount of cardio training you're doing, I'd drop the lifting to full body 2x week. Reason being, you will get more out of your triathlon training since you won't be always running/biking/swimming on fatigued legs. It seems a bit counter-intuitive to be doing that amount of lifting when it's not your goal...unless you're a pro triathlete, maybe. And I strongly doubt your strength gains will be any different whether you train 2/3x/week given the total volume of training you're doing.

    I think your choices of exercise are great, maybe add in something explosive like snatches/cleans or even plyometric stuff.

    I thought this too but the exercise choices she made actually makes it close to a full body routine.

    It's not far off but if you're only training 2x week you may as well cut your losses and use the most effective/efficient movements...ie squat bench DL clean OHP. Lunges etc are nice but not gonna get you as good gains for the time they take compared to squats and DLs. They're basically an accessory lift. Albeit an extremely good one.

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