Ask the Experts - Strength and Conditioning

Answers from Danny M O'Dell:

Q. Hello,

Dear Danny, What specific strength building routine can you recommend for off-season training for triathletes? Thanks.

Gina

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Answer:

Hi there,

During your off season you still have to maintain your extensive cardiovascular capabilities so don’t neglect the road work. As you are no doubt aware developing stronger legs and making improvements in your upper body strength to resist the rotational demands of your torso during the run and swim are important to increased efficiency during the event. I would suggest lower repetition strength training with higher intensity efforts in the 85-90% 1RM range for anywhere between three to ten sets of squats, bench presses, military presses and dead lifts. Do these on alternate days.

Alternatively you can do strength endurance training. These sessions involve the following sequences of exercises:

In the rest-pause strength endurance training schedule, a weight of 90%-95% is lifted for one to two reps then racked for a moment or two then lifted again. This is repeated six to ten times for the exercise. The essential component is to be able to display maximum strength, absolute and or limit strength, repeatedly without a noticeable decrease in power.

Start with three sets of three repetitions at 80%-90% of a one Repetition Maximum (1RM) with rest of two to three minutes. Then drop the weight to 40%-50% 1RM and perform four sets of fifteen repetitions each in a medium to slow pace.

At a weight of 40% to 50%, perform the maximum number of lifts you can in twenty seconds, rest twenty to thirty seconds, and then repeat for one to two extra sets. Maintain pulse at 120-140 beats per minute. (Authors suggestion: Maintain your pulse at around the 80% target heart rate levels.)

Perform eight to ten different circuit exercises in a medium to slow pace with thirty to sixty seconds of rest between exercises. Keep pulse below 140 repetitions. (Authors suggestion: Maintain your pulse at around the 65%-70% target heart rate levels.) Choose exercises common to your sport.

• 1-2 x6-10 @ 90% 1RM followed by 3 x 3 @ 80-90% 1RM with rests of up to three minutes, 15 x 4 @ 40-50% 1RM, followed by maximum number of lifts x twenty seconds with a rest of twenty to thirty seconds repeated two more times. 
  

It should be noted that your cardiovascular training will adversely affect your strength training but strength training will not damage your cardio endeavours.

Essentially what you are trying to accomplish is improved overall body strength but without the added muscle mass that frequently accompanies resistance training. Low reps and high intensity will do the trick. Added mass is just more weight to carry in the water and on the road whether it be running or biking. Just what you don’t need, so stay away from the high reps with the moderate weight loads of 60-70%1RM!

Keep up the good training

Danny