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| Strength Training For Athletes |
This article is the
follow up to my first article in which I introduced sport specific
strength training and the basis for including this type of training in
your triathlon training program. These two articles are for the age
group triathlete who is in his or her late 30's and older. For age
group triathletes, we are trying to slow down the aging process(decline
in production of the male hormone testosterone and the loss of relative
strength each year) and maintain the highest level of fitness possible.
Some may ask why include sport specific strength training for
triathlon? We include sport-specific strength work in our Training
Programs (ironguides.net) in swim, bike and run sessions by building the work right into your training session:
- Big gear work on the bike at a very low cadence
- Swimming with hand paddles and pull buoy to create a steady "drip drip drip" of resistance training
- Running off the bike and longer moderate grade hills
Including
strength training that takes place other than while swimming, biking or
running can reduce muscle imbalances that often lead to injury,
increase strength in your feet, legs, hips, core and can reduce the
strain that is placed on the spine from the day after day training and
compression from being on our feet all day.
The key
component for triathletes is the focus on relative strength (positive
power-to-weight ratio) which is far more important than absolute
strength for functional movement (triathlon) exercise. If one trains to
create muscle hypertrophy (increased size and absolute strength) in
order to bench or squat greater weight the ability to run, swim, bike
or even do pull-ups is negatively affected. The exercises and load
amounts should be designed to increase myofibril density, the fibers
that actually contract rather than increases in sarcoplasma volume,
which only increase the muscle size due to fluid volume increases
without necessarily making it stronger. Examples of strength sessions
that can be completed that are specific to triathlon are as follows:
1.
Complete this for 20-30 minutes as instructed. Start with the skate
board swim drill (http://www.teamtbb.com/forum/index.php?topic=827.0).
Complete this exercise for 30-60 seconds and then move to 10-15 push
ups followed by air squats with feet as wide as your pedals on the bike
while holding a weight at your chest. This is followed by 6-8 pull ups.
This would be one round and you complete as many rounds as possible in
the 20-30minute period of time.
2. Thruster set which is between
100 - 200 reps total. Start at 100 reps and over time build up to 200
reps. This exercise has you holding a dumbbell in each hand at shoulder
level and then perform a squat followed immediately by the shoulder
press - this movement is continued at a steady pace. Rest intervals
will have to be built in as your fatigue level increases. This exercise
also works you core and hips for stability and control.
3. Pull
up - Push up rotation has you first complete 1 pull up (if pull ups are
difficult you can complete a jump pull up) and then drop down and
complete 1 full push up. Repeat this rotation 40 times to start with
and as you progress slowly work up to 75 rounds.
4. The "55"
grind which starts with 10 reps and then moves down to 9, then 8 and so
on all the way to 1 rep. Pick three exercises and work through the
rotation of 10 reps with each exercise and then move to 9 reps for
each. One example would be 10 push ups, then right into 10 knees to
elbows or ankles to bar (hang from a pull up bar and lift your knees to
your elbows or ankles to the bar), and then follow with an air squat
while holding a weight at your chest for 10 reps. Then start again with
the push ups for 9 reps and continue this until you work down to 1 rep
of each.
5. Lunge and press is completed on the track. Hold a
weight at your chest(start with 20-25lbs and slowly increase the amount
over time)then take 5 walking lunge steps followed by pressing the
weight over your head 5 times. Then back to 5 walking lunges again.
This rotation continues for 200 meters as the early goal. Over time the
goal is to complete 400meters which usually takes at least 30-40
minutes to complete.
These strength session examples usually
take at least 15 - 20 minutes to complete, require a consistent effort
so that you can complete the suggested duration, require full core
implementation for control and stability of upper and lower body, and
focus on relative strength development that is critical for age group
triathletes. There will be specific times of the year when you will
just work to maintain relative strength and other times of the year
when you will work to increase relative strength. This will be
determined by your races that you have planned for the 2009 season.
Plan accordingly as you start to develop your 2009 season and set up
your goal races for the season.
Finally, by emphasizing
consistency with the required components of training - a training plan
to meet your needs, attention to your nutritional recovery needs,
strength training, and balance of other life requirements you will be
able to stay participate in triathlons for as long as your passion
drives you.
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