Triathlon Strength Training for the Base PhaseWhat you do for triathlon strength training in the base phase depends on what you have done through the off-season. Triathlon strength training in the base phase will transition you from a traditional muscle building program to a focus on all-body movements as you build intensity. For my athletes that haven't done any weights through the off-season, I have them work on a more traditional muscle building (hypertrophy) plan. My reason for this is that if you think of the body as a chain that you need to put a heavy load onto, you should first make sure that all of the links are in good condition before you do. So even though a bicep curl isn't functional in and of itself in the sport of triathlon, when you use it to strengthen the biceps and associated tissues they contribute to make the entire "chain" of associated muscles stronger. Below is an example of a couple of exercises along with a volume (sets, reps) recommendation: Squats: 3 sets of 10 reps- This exercise is categorized as "structural" which should be done first as it loads the spine. Bench Press: 3 to 5 sets- if 3 sets do 10 reps per set; if more you can go 10, 8, 8, 6 reps. This exercise is categorized as "compound" which means that you are using multiple joints and muscle groups and is next in the order. Triceps Extensions: 3 sets of 10 reps. This exercise is categorized as an "isolation" exercise which means that you areonly moving one muscle group and or joint. These are generally done last. The reason you should do this type of exercise last is because for example- you use the triceps in the bench press, so you wouldn't want them fatigued before you do your bench press which will be a much heavier weight. This is just a small portion of what weight training is about and you really need to be careful, as you can seriously injure yourself if you use the wrong technique. I recommend working with a strength training professional certified by a reputable certifying organization such as: The National Strength and Conditioning Association- NSCA The American College of Sports Medicine- ACSM American Council on Exercise- ACE If you have any questions about strength training for triathlon please contact me using the form below.
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