Strength Training for the Triathlete
As we move outside and increase our aerobic time we'll cut back to two days of strength training .
Here's a program designed by Aaron Fox, Exercise Physiologist at KSB Corporate Health Services in Dixon, Illinois, designed specifically for the triathlete. Each day's work-out takes about 45 minutes when done with a partner. Abdominal and back strengthening exercises should be completed each day to build trunk strength.
Tuesday
Hang Clean 2 X 10
Dumbbell Incline Press 2 X 20
Squat 2 X 20
Lat. Pulldown 2 X 20
Dips 2 X max
Friday
Split Jerk 2 X 10
Leg Press 2 X 20
Upright Row 2 X 20
Supine Pullover 2 X 20
Pull-Ups 2 X max
Do abdominal and back work every day. Concentrate on explosiveness during all lifts and use a weight that you can handle while using perfect form.
As you can see, we are increasing the number of repetitions, so we'll also need to back off on the weight. A 10% reduction is a good place to start. Our goal in doing this is to build endurance while still focusing on explosive quickness.
Aaron can be reached by calling (815) 285-5834 for assistance in designing a program for you.
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