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Post by Greg Nemes on Aug 5, 2006 1:54:22 GMT -5
Ive been researching weight training programs for endurance athletes and triathletes, and have found basically the same information everywhere. the one thing i cant figure out is how they relate to the sport speficic training periodization. my weight program would have base, endurance, power and peak phases. im not sure where these phases would fall into say, a 12 week training plan. any feedback is greatly appreciated, and what would be even better is if anyone has programs on their computers id love to see some of them.
thanks a lot!
Greg
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ALW
Olympic Member
Posts: 107
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Post by ALW on Aug 8, 2006 23:59:45 GMT -5
Surprised no one has made a comment here. It sounds like you have a pretty good idea where to start. I would suggest that your weight program phases mimic your triathlon training. So if your tri plan has a 3 week build, then do a three week build period with the weights and so on. This is what I have done the last several years.
In base period, get your muscles and joints acclimated to the motion and stresses. For endurance you can start increasing the number of reps and the amount of weight. For power or strength you should cut the reps down and bump the weight even more. Then for a peak or maintance phase back the weight off and go with high reps. I don't have any weight training plans in an easy to read format, but hope this helps.
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Post by MarkD on Aug 9, 2006 8:25:59 GMT -5
Interesting way to put that question / comment. Take these comment with the perverbial grain of salt - I come from a football background with a ton (no pun) of weight lifting in my past. The reason we lift weights is to build strength and promote muscular balance (i.e. exercise the muscles that aren't triathlon specific - a key to avoiding injury). Weight lifting programs are pretty standard - that's why you see so much consistency there - the process is well defined. You talk about periodization, but, interestingly - if your goal is to build strength - you should be working in 1 week periods. Lift each body group three days per week w/at least 1 day of rest. Most workouts involve 5 - 6 sets of exercise per discipline.
Day 1 - low rep, high weight (max day - guage strength gains that day - hopefully 5 pounds above last weeks max - if not, try the same weight again next week - It'll come).
Day 2 - rest.
Day 3 - high rep, high weight - up to 80-85% of max. Last set at low weight - rep out until total fatigue.
Day 4 - Rest.
Day 5 - medium rep, medium weight - up to 90-95% of max (come close to total fatigue).
Day 6 - Rest.
Day 7 - Rest.
Repeat every week.
Now - to put this in triathlon terms - MY OPINION is that you should only do this approach during your recovery and early endurance periods - unless you have no job and can workout all the time. The rest of the year is about lifting to maintain and continue to promote muscular balance - if you can squeeze in a lift 1 - 2 days per week and do light to medium day workouts, you'll be fine. According to the Friel and others, many outstanding triathletes (especially the young ones) don't lift once they get into their build and peak phases - concentrating only on race specific workouts. The experts do recommend, however, that those in the masters category try and fit 1 lift per week into their routine during these periods to avoid the natural loss of muscle due to aging.
Bottom line - if you want to do a 12-week weight training plan - take a week off of everything after your last race of the season - then begin your 12 week weight training plan, focusing on building strength. That should work well with your tri periodized training. I hope the comments are in the right ballpark of what you were asking...
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