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IMPORTANT SITE ANNOUNCEMENT


The Bodyweight666 and other programs offered here are no longer supported. The site will remain live for the time being but you can find the new and updated strength training program and bodyweight progressions at: STARTBODYWEIGHT.COM




Saturday, 7 July 2012

Triathlon strength training routine

A friend of mine (a nationally ranked triathlete in his age group) asked me to come up with a strength and conditioning routine which he could do, twice a week, after a run or bike ride. The goal was to see if he could make any improvements by developing his core strength, and targeting key discipline-specific muscles. He wanted these sessions to be approx. 30 mins in length, and requested a routine that would not interfere with the rest of his training and/or leave him unable to workout the next day.

We came up with the following progressive programme, which I thought I would share it here:

Dynamic stretches:
10x arm raises
10x arm circles
10x trunk rotations
10x shoulder dislocations

Months 1&2:

For each workout, rest 20s between each exercise and 60s between sets

Workout 1
3x 6-12 chin ups
3x 8-12 dumbbell squats
3x 6-12 dips chair straight leg raises
3x 8-12 seated cable rows
3x 60s plank
3x 45s side plank

Workout 2
3x 10-20 diamond push ups
3x 8-12 dumbbell Bulgarian split squats
3x 6-12 hanging straight leg raises
3x 8-12 dumbbell deadlifts
3x 60s plank
3x 45s side plank

Months 3&4:

For each workout, rest 20s between each exercise and 60s between sets

Workout 1
3x 6-12 close grip pull ups
3x 8-12 dumbbell squats
3x 90s plank
3x 60s side plank
3x 8-12 one arm dumbbell rows
3x 6-12 dips chair V-raises

Workout 2
3x 8-12 stability ball decline diamond push ups
3x 8-12 dumbbell deadlifts
3x 60s arm and leg lift plank (30s each side)
3x 60s side plank
3x 8-12 dumbbell Bulgarian split squats
3x 6-12 hanging windshield wipers


Finish with static stretches (hold for 20+ secs):
Triceps
Shoulders
Chest
Quads
Hamstrings
Calves

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