Creating a Strength Training Program for Triathlon Success
by
Coach Sarah Portella
Most of my athletes have a love-hate relationship with the gym. They want to get stronger for their respective sports, but between work, family and their in-sport training load they have a hard time wanting to carve out a couple of hours for strength training. To help them fit it in, over the last several months I have been modifying how strength sessions look and fit into their training.
The good news is that over the last several years more research has gone into strength training for triathletes (and runners and cyclists). While there is not one right way to train, the approach to lifting has shifted and many positive changes have been made that have impacted the way triathletes (and runners and cyclists) strength train for the better. Focus has drifted away from the body-builder type mentality and re-focused on specific movements to help improve imbalances sport creates, improve posture, and improve joint stability.
With the end of another triathlon/cycling season fast approaching, the off season is the perfect time to get back into the gym.
- You have more time in your training schedule
- These are the longest sessions of the year
As I break down each phase of strength training, you’ll find you can break it up and it can fit easily into days when you are already at the gym (think post-swim).
As in triathlon (and running and cycling), having a long-term plan and identifying goals for strength training is key. Sound familiar? Since strength training is supplementing your main sport, the focus is not on getting bigger, but on building joint stability, flexibility, power and overall strength. Can you define a few goals?
The Strength Training Cycle
Every phase of training should include a dynamic warm-up before moving on to focus areas.
Anatomical Adaptation – This is the first phase of your strength training and it allows your body to prepare for the heavier loads later on. The off season is a great time of year to begin this type of training.
Duration: 1.5 – 2.5 months Sets: 2-3 Reps per Set: 10-15 Rest between Sets: 2-4 min.
Session Duration: 60 min. Times Per Week: 2-3
Focus: Multi-joint movements. Addressing major imbalances. Learn and work on technique.
Hypertrophy – The second phase of strength training looks very similar to the first! You’ll notice an increase in sets in this phase and you may decrease the number of exercises you do focusing on key areas.
Duration: 1.5 – 2.5 months Sets: 3-4 Reps per Set: 8-12 Rest between Sets: 2-4 min.
Session Duration: 60 min. Times Per Week: 2-3
Focus: Multi-joint movements. Refining balance at the joints.
Pure Strength – The third phase of strength training is often the most avoided phase. Triathletes, runners and cyclists have a fear of “bulking up” so feel it is better to avoid heavier loads. The good news is that when done properly this phase will only make you stronger and more powerful! Remember we are not taking a body-builder approach to lifting.
Duration: 2 – 3 months Sets: 3-6 Reps per Set: 2-5* Rest between Sets: 2-5 min.
Session Duration: 45 min. Times Per Week: 2-3
Focus: Still on multi-joint movements. Creating balance at the joints. Learn and work on technique under duress.
*Note here we never do 1 Rep Max. Most athletes will fall in the 3-4 reps per set category here.
Transfer to Sport – This phase is somewhat newer. Now that you have built up your strength in the previous phase your work shifts to build resilience. You’ll note that given the reps, you will still be lifting heavier loads, but you may decrease the number of exercises to focus on specific movements and your biggest limiters.
Duration: 1.5 – 3 months Sets: 2-3 Reps per Set: 3-8 Rest between Sets: 1-2 min.
Session Duration: 20-30 min.* Times Per Week: 3-4
Focus: Multi-joint movements. Build resilient balance at the joints.
Shorter sessions now – easy to fit in post-swim or if you have the equipment to use at home
Competition Focus – This phase is right around the Peak for your big race. Again, loads are still somewhat heavy but sets and reps decrease.
Duration: 1 -2 months Sets: 2 Reps: 5-12* Rest between Sets: 1-2 min.
Session Duration: 20 min.** Times Per Week: 3-5
Focus: Multi-joint movements. Build resilient balance at the joints.
*athlete dependent
**Short sessions now – easy to fit in post-swim or if you have the equipment to use at home
For more information on strength training, exercises, or interested in being coached, email me at: sarah@boltonendurance.com