When you incorporate a periodized strength training workout, you'll want to spend some time mapping out your program. While you set your goals, take into consideration how much time you have to train and whether you've been injured before. Try to leverage the help of a professional who can evaluate you and help you plan this process.
During the base training phase, which can last from eight to 10 weeks, anticipate doing a full-body workout two to three times a week. You'll perform two to three sets of each exercise for 12 to 15 repetitions. The load should be challenging, but not at a maximum intensity level. Throughout this base training phase, you can increase the number of sets, reps and weight to continually challenge your muscles. Remember, you're focusing on building strength in your muscles.
In pre-season training, which can be another eight to 10 weeks, you should tailor your program to exercises that mimic the disciplines. You'll also work on converting power and incorporating more explosive exercises, such as plyometrics. Work in two to three strengths workouts a week. These workouts should consist of two to three sets, with three to six repetitions per set, performed at close to your maximum output.
During your competition phase, which can be about six months long, you'll want to taper off the frequency and intensity of your workouts. Complete one or two strength training workouts, with no more than two sets of 12 repetitions per workout. Use a moderate level of intensity during this phase [source: Wallmann and Rosania].
As you incorporate periodized strength training into your triathlon training calendar, you should see and feel results. Making time for strength training can be just the ticket you need to take your race to the next level.
Read on for lots more information about strength training.