Subject: RE: Tri Weight Training By: Andrew S. Written on: 2006-04-21 12:41:28 Message: Mattew
A friend sent me this one.
Try this once a week. It's tough, but one can always adjust accordingly.
Warm up each muscle group with a set of 15-20 reps with a light weight before beginning each muscle group.
You will have to set up each station prior to starting off on you first round-robin group.
Do one set for the first exercise, move on and do another set on the second exercise then go to the third.
Keep going until you have done three sets per exercise.
Keep rest between each exercise to the time it takes you to walk to the other station. This will get you some cardio work in as well. You should be winded and worn out by the end of the workout.
Stick to a weight for each exercise that you can correctly lift 12-15 times pre set.
Form, Form, Form. No swinging, wiggling, or cheating – you’ll only get hurt.
Group 1: Bi’s, Tri’s & Abs
A - EZ bar curls, B - Triceps push downs (cable machine), C - incline bench crunches
A – Seated dumbell curls, B – rope push downs (cable machine), C – Incline bench crunches
A – hammer curls, B – sissy dips, C – Incline bench crunches
Group 2: Chest, Back, Abs
A – Flat bench Dumbell press, B – Lat pull downs, C – Incline bench oblique crunches
A – Incline bench dumbell press, B – One arm lat pull down, C – incline bench oblique crunches
A – Pec Machine Flies, B – seated rows, C – incline bench oblique crunches
Group 3: Shoulders, Legs, Abs
A – Dumbell shoulder press, B – no weight squats, C – V-sits on a bench
A – Front raises, B – Lunges, C – V-sits on bench
A – Side raises, B – squat / lunge combo, C – V-sits on bench
Lots of Ab work. You can try to keep your reps for each around 15-25 and then near the end go to failure. Not a bunch of leg training. I have found that lunges and simple squats with your feet at a normal stance with no weight hits the right muscles that you need to power up hills on the bike and supports your swim and run as well. After about 30 to 40 you’ll feel like a blow- torch has been put on your legs.
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Subject: RE: Tri Weight Training By: Tove O. Written on: 2006-04-22 06:25:35 Message: Clipped from my past post:
Written on: 2006-04-10 05:54:51
Message: Thought I'd post my resistance routine for those that may be interested. Keep in mind I'm going from bodybuilding to triathleting. This was designed for me by a tri-experienced PT at Gold's Gym. It's a lot different than my normal bodybuilding routine in that I only do the two routines (upper/lower+core) one time a week. Also, each exercise is a super set, meaning I do one set then move to another exercise for the next set, it's faster, more reps and everything is push-pull, meaning what I lift I then lift the exact opposite muscle next. Also all my weights were dropped from what I usually lift to pay extra attention to negatives, meaning I can push quick but being instructed to come back down super slow, paying attention to points where my muscle shakes as that is where I'm weak in the range of motion. Please let me know if anyone has a tri-specific exercise, I'm very interested as I will consider adding it to my routine, just explain it the best you can and post it here or email me directly at: haugenrn@aol.com
thank you!
Upper body:
Warm-up, 10 min bike
3 sets of aprox 15 reps on all exercises below and super setting "ss" all
1)Flat chest press/ss/Flat low row using double cable
2)Incline Chest Press/ss/High Row
3)Decline Wide Press/ss/Wide Row
4)Shoulder Press/ss/Pull Up
5)Tris/ss/Bis
Lower body:
Warm-up, 10 min bike
3 sets of aprox 15 reps on all exercises below and super setting "ss" all
1)Squat/ss/3 stretches*
2)Lunge/ss/3 stretches*
3)Leg Press (single leg, meaning one leg at a time)/ss/Toe Press (single leg)
4)Leg Extension (single leg)/ss/Leg Curl (single leg)
5)Adduction/ss/Abduction (this is the inner/outer thigh machine)
6)Core, core consists of some ab work with the resist-a-ball and a few other exercises that are kinda hard to explain.
*The "3 stretches" all for a count of 20, are: 1)standing/bend knee and hold foot to butt. 2)Then hold same foot but pull foot to opposite butt. 3)Then standing/straight leg foot in front of you propped up on something and bend forward for ham string stretch. Keep in mind I have lots of knee issues due to a genetic bone disease and need these extra stretches in my leg routines.
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Subject: RE: Tri Weight Training By: Vic B. Written on: 2006-04-23 16:37:46 Message: Tri specific weight training program that i had published in Triathlete Magazine. Remember, training for sport is not body building. Train movement, not muscle. & High rep work for building strength is counterproductive. if you have any questions, let me know!
http://www.active.com/story.cfm?story_id=12764&;
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