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.
- How Triathlon Training for Beginners Works
- How Mental Triathlon Training Works
- How Exercise Works
- How Ab Workouts for Runners Work
- How Leg Workouts for Runners Work
- How Core Strength Training for Runners Works
- How to Improve Your Power-to-Weight Ratio
- How to Balance All Three Triathlon Sports
- Does strength training help your heart and lungs?
- American Council on Exercise. "Periodized Training -- And Why It's Important." (Sept. 17, 2010) http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=288
- Edwards, Sally. The Complete Book of Triathlons. Prima Publishing. Roseville, CA. 2001.
- Friel, Joe. "Periodization of Strength Training." Active.com. (Sept. 17, 2010) http://www.active.com/triathlon/Articles/Periodization_of_strength_training.htm
- Haettich, Reece. "Periodization In Strength Training." Ironman.com. Oct. 6, 2005. (Sept. 17, 2010 http://ironman.com/training/strength/periodization-in-strength-training#axzz0zR0psqd4
- Mayo Clinic staff. "Strength training: Get stronger, leaner, healthier." MayoClinic.com. June 30, 2010. (Sept. 17, 2010) http://www.mayoclinic.com/health/strength-training/HQ01710
- Silva, Michael. "Periodized Strength Training Program." BeginnerTriathlete.com. Oct. 31, 2004. (Sept. 17, 2010) http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=319
- USA Triathlon. "Triathlon." 2009. (Sept. 17, 2010) http://www.usatriathlon.org/disciplines/triathlon
- Wallmann, Harvey and James Rosania. "An Introduction to Periodization Training for the Triathlete." Strength and Conditioning Journal. Volume 23, Number 5. Pages 55-64. December 2001. (Sept. 17, 2010) http://idea.uwosh.edu/wcgprojects/strengthConditioning/courses/ handouts/protected/articles/PE/wallman(period).pdf