Sets / Reps / Weights

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2008-01-30 6:21 PM

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Subject: Sets / Reps / Weights
Hi, I'm looking to incorporate 2x weight sessions into my weekly training.

Just a few questions,

> How does weight training for triathlon differ from training to bulk up?

> How many reps and sets should you do?

> What % of 1 rep max should you do to start?

> Do you need to do strength, endurance and power phases?

Thanks.

2008-01-31 8:49 AM
in reply to: #1184982

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Extreme Veteran
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Subject: RE: Sets / Reps / Weights
If I were incorporating a lifting routine into my tri training I would go for more endurance stuff. Right now I have to do some heavier lifting for swimming since I'm a sprinter on this team, but I usually would never do anything to add mass. Every pound you add you have to carry with you that whole race
2008-01-31 4:37 PM
in reply to: #1184982

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Subject: RE: Sets / Reps / Weights
Training for endurance involves more reps with less weight. Based on the training I've received, some general guidelines are:

Reps: 12-15
Sets: 1-2
Intensity: 40-50% of 1 RM
Frequency: 2/week
2008-02-07 1:38 PM
in reply to: #1184982

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Subject: RE: Sets / Reps / Weights
Great topic supa - I was wodnering the same thing.  I am used to doing 5 days a week strenght training, but then again that was prior to my Tri training days.  I want to get back into strength training - but don't know where to fit it in exactly in my training.  I think it will go on my rest days, or before an easy bike day.
2008-02-07 2:14 PM
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2008-02-11 8:12 PM
in reply to: #1184982

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Subject: RE: Sets / Reps / Weights
You ask very good questions.

The "Training Bible" has some great information that will answer your questions in more detail than I ever could. Lots of charts to show you excercises, loads, reps, frequency, and explanations about how to prepare your body to lift heavier weights then maintain that strength thru out the season.

If you are serious about strength I would borrow or pick up copy and read chapter 13.



2008-02-12 9:13 AM
in reply to: #1184982

Subject: RE: Sets / Reps / Weights

Every single book I've read (BeIronFit, the Perfect Distance, Training Bible, Training Plans for Multisport Athletes) has something different to say about this.  They generally agree on the same exercises to do and periodization, but they're all over the place as far as weights/sets/reps. 

So I'm just doing my own thing (2 sets/12 reps/as much weights as I can while being able to complete my sets), which happens to coincide with the BeIronFit plan.  And then I throw in some bodyweight stuff every so often to keep from getting bored.

2008-02-12 9:58 AM
in reply to: #1184982

Master
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Subject: RE: Sets / Reps / Weights

Kind of off topic, but for those talking about 5x week strength training.  Remember that you don't need to lift for all your muscle groups each day.  I rarely have time to do 45 minutes of lifting for a total body workout.  Instead, I usually do a single muscle group after every workout... only adds about 10 minutes.  My weeks end up looking like this

 Monday TuesdayWednesday  ThursdayFriday Saturday  Sunday

short bike(AM) 

long run(PM)

 med bike

short bike(AM) 

tempo run(PM)

 long swim

short bike(AM) 

run(PM)

 long bike/brick

(+ short run or swim)

 rest
 upper core

 upper/lower

 core upper  

Upper - arms/chest/back

Lower - gluts/quads/hams/calves

Core - abs/obliques/lower back

I like to vary the actual exercises I do, but upper always has pushups, lower always has squats or lunges, and core always has crunches.

This lets me squeeze in 2x wk ST (3x wk upper body with is important for my vanity not my tri training) without having to find room for ST workouts and without sacrificing tri training time for ST (which is what would happen to me if I had to do a total body weight regime)



Edited by JoshKaptur 2008-02-12 10:01 AM
2008-02-16 1:10 AM
in reply to: #1184982

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Subject: RE: Sets / Reps / Weights
If you are just beginning, I would keep the strenth training to 2x weeks. If you are just starting out, then dont even worry about 1 rep max yet. That stuff is for seroius boldbuilders, and power lifters, not triathletes. If this is the first time incorperating strength training in your routine, then the BT core excercise plans, are more than enough. Plus you can do then in your own home. Dont have to worry about driving to a gym, or paying for one either. You might want to buy a fitness ball for your home. This is just my own personal thoughts. I have done the serious bodybuilding thing a while back, now I know you can get a serious workout in just with body weight alone. I been known to destroy some of my soldiers during PT with no weight at all, but then again being in-shape is part of my job....
2008-02-20 7:18 AM
in reply to: #1184982

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Subject: RE: Sets / Reps / Weights
i've been following the plan in gale bernhardt's book (which is the same as the training bible). i find i'm getting bored with it...i too was a "gym rat" before tris and running. it's funny, this am i was thinking i'm going to change it up and now reading that others do "their own thing", i'm really going too!
2008-02-20 4:23 PM
in reply to: #1184982

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Subject: RE: Sets / Reps / Weights
I am a former football player and had to figure out how to lose some of the muscle mass as I increased my mileage. What I have found that works well for me is replacing my usual strength workouts with whole body circuits. I do thes fast! I will finish 20-24 sets in 30 minutes. This has really helped me lean out while maintaing a muscular body. I am not as bulky and I can't lift the really heavy weights that I was accustomed to, but I really enjoy these workouts and they are a great combo of strength and cardio. I am wiped out after this circuit:

Bench Press x 2 x 15
Lat Pulldown x 2 x 15
Incline Press x 2 x 15
Rows x 2 x 15
Shoulder Press x 2 x15
Shoulder Shrugs x 2 x15
Bicep Curls x 2 x15
Nose busters x 2 x15
Leg Press x 2 x15
Deadlift x 2 x15

As an example, my one rep bench max is around 315 and I will use 225 for the bench portion.

Do these with no rest in between. It is one heck of a workout!!

Kevin


2008-02-21 8:38 AM
in reply to: #1224453

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Subject: RE: Sets / Reps / Weights

katybug34 - 2008-02-20 5:23 PM I am a former football player and had to figure out how to lose some of the muscle mass as I increased my mileage. What I have found that works well for me is replacing my usual strength workouts with whole body circuits. I do thes fast! I will finish 20-24 sets in 30 minutes. This has really helped me lean out while maintaing a muscular body. I am not as bulky and I can't lift the really heavy weights that I was accustomed to, but I really enjoy these workouts and they are a great combo of strength and cardio. I am wiped out after this circuit: Bench Press x 2 x 15 Lat Pulldown x 2 x 15 Incline Press x 2 x 15 Rows x 2 x 15 Shoulder Press x 2 x15 Shoulder Shrugs x 2 x15 Bicep Curls x 2 x15 Nose busters x 2 x15 Leg Press x 2 x15 Deadlift x 2 x15 As an example, my one rep bench max is around 315 and I will use 225 for the bench portion. Do these with no rest in between. It is one heck of a workout!! Kevin

Hehe...CROSSFIT.   Well, except for the curls, nosebusters, shrugs...CF doesn't use isolations.  But I like that circuit nonetheless, cuz I love isolations now and then.  Nothing like a good bicep pump from some fast curls!!  Nice work Kevin!  Sounds like a smoker!  I may have to try that circuit, it's got a good bunch of exercises in it.  Have you checked out the CF website? 

He has a great point here...these intense no rest full body circuits are great for us tri peeps.



Edited by Q 2008-02-21 8:40 AM
2008-02-21 9:05 AM
in reply to: #1225547

Extreme Veteran
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Subject: RE: Sets / Reps / Weights
OK, since I am the king of stupid questions this week - What is crossfit?
2008-02-21 9:10 AM
in reply to: #1184982

Subject: RE: Sets / Reps / Weights
Kevin, that's pretty much what I do - although I am using 12 rep sets and my exercises are a little different.  Love being done so quickly!

Edited by DMW 2008-02-21 9:11 AM
2008-02-21 9:13 AM
in reply to: #1225638

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Subject: RE: Sets / Reps / Weights
DMW,

It really is a cardiovascular workout too. I haven't exactly figured out this whole aerobic-anaerobic thing, but when I finish this workout, not only are my muscles screaming but my heartrate is up and I am completely out of breath. It is amazing how much time most people waste in the gym just standing around!
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