A triathlon is an endurance competition that consists of swimming, cycling and running, the most famous being the Hawaii Ironman, a grueling race with a 2.4-mile ocean swim, a 112-mile bike ride and a 26.2-mile marathon. While you will mostly work to increase your endurance in the months leading up to the triathlon, an off-season weight training program should ensure that your muscles are strong enough to handle the stress that will be placed on them. A standard routine consists of two days per week, with one targeting the chest and back, and the other targeting shoulders and legs.
Planning an Off-Season Weight Training Routine
Step 1
Set aside two days a week for weight lifting, with at least two days of rest between them.
Step 2
Work in phases. BeginnerTriathlete.com's article entitled "Strength Training Plan for the Off-Season" states that the first two to four weeks will adjust you to the movements. The next four to six weeks will induce hypertrophy, or muscle growth. The last four to six weeks will be for strength training.
Step 3
Select movements that will benefit you as a triathlete. Exercises like squats, deadlifts, pull-ups, dips and shoulder presses form the foundation of your workout.
Phase I
Step 1
Perform squats, lunges and shoulder presses on Work Day 1. Do three sets of each exercise for 15 to 20 reps per set. Rest between sets.
Step 2
Rest two or three days before moving to Work Day 2.
Step 3
Perform deadlifts, dips and pull-ups on Work Day 2. Do three sets of each exercise for 15 to 20 reps per set. Rest between sets.
Step 4
Add small amounts of weight or reps as often as possible. Continue this routine for two to four weeks, until you are comfortable with the exercises and feel ready to move on to heavier weights.
Phase II
Step 1
Concentrate on squats during Work Day 1 by doing four sets of 10 reps. Then perform two sets of 10 to 12 reps for lunges and shoulder presses. Rest between sets. The amount of weight in Phase II should be heavier than in Phase I, resulting in lower numbers of total reps.
Step 2
Rest two or three days before moving to Work Day 2.
Step 3
Concentrate on deadlifts during Work Day 2 by doing four sets of 10 reps. Then perform two sets of 10 to 12 reps for dips and pull-ups. Rest between sets.
Step 4
Continue to add weight to your lifts when possible for four to six weeks before moving to Phase III.
Phase III
Step 1
Perform squats, lunges and pull-ups on Work Day 1. Each exercise should receive five sets of five to eight reps. Rest between sets.
Step 2
Rest two or three days before moving to Work Day 2.
Step 3
Perform deadlifts, dips and pull-ups on Work Day 2. Each exercise should receive five sets of five to eight reps. Rest between sets.
Step 4
Continue to add weight to your lifts throughout Phase III for a total of four to six weeks. You are now ready to begin in-season training for your triathlon.
Tips and Warnings
- Add a dedicated core exercise to the end of your workout to improve core strength and stability. Movements like the plank and Russian twists translate well into triathlon events.
- Strength imbalances between muscles that perform opposite functions, such as the chest and back, can lead to injuries. Train both sides equally. Rest injuries before proceeding with weight training.
Things You'll Need
- Access to weights
Member Comments