Tuesday, July 5, 2011

Do this Short Strength Routine for Better Results

Resistance work is an important aspect of training for triathletes of all levels, especially as one gets older.  Focus on resistance training varies throughout the course of the year, depending on the athlete's race schedule.  In a nutshell, the in-season resistance training focus is minimized to allow for more sport specific work while the off-season offers a little more to build a solid base of strength.

For the busy triathlete (raise your hand if you're in that category!), sometimes it's the resistance training component that goes to the cutting block when time is short.  This doesn't have to be the case if you incorporate short and intense workouts into your routine 2-3 times a week.

In this short video clip, I demonstrate a short and effective upper body and core strength training routine that is advantageous to the triathlete as they approach peak volume training weeks.  All you need is an elastic cord w/handles (i.e. surgical tubing), a stability ball and 10-15 minutes.  The routine is done 'circuit style', with a high level of intensity, moving from one exercise to the other.  Repetitions are kept moderate/high in the 12-15 rep range and the intensity is high too...forcing you to work hard and elevate your heart rate while developing muscular strength and endurance.  For best results, go through this routine anywhere from two to five times consecutively, depending on your current level of fitness.

On a personal note, I frequently do this short program two or three times a week and find that it enables me to perform at a high level as a Masters triathlete despite a fairly low-volume training program and busy professional and personal life schedule.  Give it a shot and let me know your thoughts!

Train smart,
Coach Troy


1 comment:

  1. Great advice, just a lot of talking before whizzing through the info advertised...

    Repeat 2-3 times a week
    15-25 Freestyle pulls
    15-25 Triceps extensions
    15-25 Rear delt
    15-25 Lat row
    30sec Push ups
    Stability ball
    30sec Crunch
    30sec Back Hyper extensions