October 2009 Strength Training

October Strength Training Workout (4 weeks)

October 1st - 31st

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Our 2009 Tri Season in coming to an end. Our bodies are tired and we mentally drained, but we must press on. We should be focusing on our swimming, biking and running workouts but a strength maintenance program is very vital. You should be working out (strength training) atleast 2 days a week. This is very important and will help prevent injuries throughout the year.

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While in season, the preffered method of training is for maintenance. The goal of inseason weight training is to maintain the gains you have aquired during the off season, while being careful not to over train and become stae. When you become stale, your abilities and performance as an athlete decrease drastically. Lifting weight more than twice a week and practicing on a daily basis is more than enough to over train people.

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In order to maintain the enduracne and explosion added in the off-season, in-season maintenance training calls for working out your major sport-specific muscle groups two days a week. This type of training is twice a week beucase it is the least number of days required to lift while still maintaining your gains. Training your muscles on once a week can cause them to lose gains that they have aquired. The in-season routine inclides maintenance exercises for endurace, strength, and explosive power elements so that nothing is lost during the season. If you wish you can perform the in-season routine using a circuit training format.

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fRemember:

*Train your abs prior to each training session. Stretch your muscled and foam roll directly after each trainign session.

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*Triathlon off Season Program:

Weeks 1-4 Endurance Training

Weeks 5-8 Power Training

Weeks 9-12 Endurance Training

Weeks 13-16 Power Training

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fTriathlon In-Season Program

Train 2x a Week

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Please go to www.sportsworkout.com/htm for large printable record keeping charts

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Beginner - Perform each exercise: 2 sets of 20

Intermediate - Perform each exercise: 3 sets of 20

Advanced - Perform each exercise: 3 sets of 20 with 30 seconds to 1 minute of cardio between each exercise.

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Day 1

Barbell bench press 3 sets of 20

Wide-grip lat pull downs 3 sets of 20

Dips 3 sets of 20

Squats 3 sets of 20

Lunges 3 sets of 20

Standing Calf Raises 3 sets of 20

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Day 2

Inlcine flyes 3 sets of 20

Seated cable row 3 sets of 20

Barbell military press 3 sets of 20

Leg press 3 sets of 20

Leg curls 3 sets of 20

Standing calf raises 3 sets of 20