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Triathlon Weight Training - If You are Serious Don't Skip This!
Triathletes often make the mistake of neglecting the weight training aspect of their sport. Triathlons don't involve any activities that directly require great strength. There's no kicking, no body checking, no trying to knock the cover off a ball, no power lifting, and not even any vertical leaping. Also, triathletes know that they aren't supposed to bulk up; they do need great speed, agility, flexibility, and long distance endurance. What it all comes down to is that triathletes often believe that they will get as strong as they need to just from practicing the individual sporting events, and that if they do any additional weight training they'll just be slowed down or have their agility compromised.
But this is a fallacy. Weight training, done right, is an essential part of the triathlete's regimen. No, it's true that you don't want to look like some body builder. However, it's equally true that you can benefit in all areas of the sport from additional weight training.
What's important for you to understand is that extra weight training means you are less prone to injury, your muscles are leaner so that you gain power without putting on unwanted (fat-based) weight, and you actually are helping your metabolism to increase so you gain speed and endurance, not lose them.
There are three ways of weight training. These are using machines; using free weights; and using body weight resistance exercises.
For the triathlete, it is indeed important to strike that perfect balance between size and strength, and speed, leanness, and agility. So the question becomes: what's the optimal way for a triathlete to approach weight training?
Triathlon weight training can make use of all three methods of weight training. But of course, weight training should not take over the core of your training. It's usually best for the triathlete to make use of body weight resistance exercises. Some machine use and some free weights can be thrown in supplementally, too.
Body weight resistance training results in lean, strong muscles with explosive power. The types of exercises that comprise this type of weight training also can help the triathlete build endurance, because they involve plyometrics and many repetitions.
Some of the best body weight resistance weight training exercises for the triathlete are pull-ups, dips, and lunges. All of these should be done for 16 to 32 reps at a time.
However, a great tool for doing body weight resistance exercises that will really strengthen your core is the simple floor wheel or resistance wheel. You can find this tool for $10 or less. It's just a grip bar with a couple of wheels on it. You kneel down and hold the wheeled bar out in front of you. Then, you slightly push forward so that you stretch out as the wheels roll forward. Once you are fully stretched out (still with your legs in kneeling position), pull yourself back by pulling the wheels backward via the bar until you are back in first position. Your arms, chest, abs, and lower back receive a tremendous workout with enough reps on this simple device.
This is just a brief triathlon weight training guide, and you expand on it to use with your coach and your own training regimen.
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Discover the Ultimate Triathlon Training Guide.
- Comprehensive Triathlon Training Program
- Heart Rate Zone Workouts.
- Specific Triathlon Training Secrets
- Injury Prevention Techniques.
- Comprehensive Triathlon Nutrition Guide.
- Essential Tips to Stop you Hitting “The Wall”.
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