General Discussion Triathlon Talk » Weight lifting question Rss Feed  
Moderators: k9car363, alicefoeller Reply
2016-12-20 8:31 AM

User image


62
2525
Subject: Weight lifting question
Hopefully this is the right place to put this! So, over the last 18 months, I lost 100 lbs most of which was through lifting weights. I incorporated running as well. I've run 5k, 10k and a half marathon and my next goal is a Sprint Tri this summer and maybe an Olympic(or another Sprint, unsure yet). That being said, I want to continue lifting. Those of you that do still weight train during training for Tris, what do you do for specific lifts and what do you focus on? It's a tough transition for me, going from lifting fairly heavy to focusing on it being a support for my cardio training. Any help or advice is welcome. I've searched the interwebs a lot and found a lot of different opinions, but wanted to check into this great community as well.

Thanks in advance!


2016-12-20 9:07 AM
in reply to: joshwennes

User image

Extreme Veteran
959
5001001001001002525
Greenwood, South Carolina
Subject: RE: Weight lifting question
I like lifting after my swim and running work outs. I usually do a 30-45 minute fast pace weight work out (no resting between sets). Example: I will do a set up ABs and then dumb bell presses and then repeat 3X. Again, no resting.
I lift for tone and don't go too heavy.
2016-12-20 9:13 AM
in reply to: GODAWGS

User image

Expert
4598
20002000500252525
Middle River, Maryland
Silver member
Subject: RE: Weight lifting question

Originally posted by GODAWGS I like lifting after my swim and running work outs. I usually do a 30-45 minute fast pace weight work out (no resting between sets). Example: I will do a set up ABs and then dumb bell presses and then repeat 3X. Again, no resting. I lift for tone and don't go too heavy.

I have a similar routine, though I will lift a little heavier in the off-season. 

2016-12-20 9:18 AM
in reply to: jmhpsu93

User image


62
2525
Subject: RE: Weight lifting question
So what are you guys focusing on in the gym? Major muscle groups(bis, tris, lats, shoulders, hams, quads, chest, abs) in a full body workout or specifically targeting certain groups? How many days per week?
2016-12-20 1:54 PM
in reply to: joshwennes

User image

Extreme Veteran
959
5001001001001002525
Greenwood, South Carolina
Subject: RE: Weight lifting question
Off season

Monday: Running - no work out
Tuesday: Swimming and arm work out with ABs in between all sets. Work on the core which will help in all three sports.
Wednesday: Running and chest work out with ABs in between all sets.
Thursday: Swimming and back work out with ABs in between all sets.
Friday: Long run day. Focus on core work with mixture of arms and chest.

no weight training on weekend as I focus on bike training.

I don't do legs anymore since they get the work out in my running and biking. I come from a weight lifting background with a lot of leg training so I don't feel guilty of ignoring them now in the gym. I will do a lot of stretching after my work out and use foam rollers.

I will do more bike training during the week in race season.
2017-01-03 9:21 AM
in reply to: GODAWGS

User image

Veteran
427
10010010010025
Subject: RE: Weight lifting question
I used to focus on muscle groups on a single day (e.g. back/biceps one day, chest/tri on another day, shoulders/legs on another day). Now, I really just enjoy doing an all body workout with weights that get me to do at least 10-12 reps the first set and 8-10 reps the 2nd set.

So a typically workout would be:
- 2 exercises chest
- 2 exercises tri
- 2 exercises back
- 2 exercises biceps
- 2 exercises shoulders
- 1 exercise shoulder shrug
- 2 exercises leg quads
- 1 excercise leg curls/hamstrings

I complete this in about an hour and then do about 15 minutes core work.


2017-01-03 11:10 AM
in reply to: joshwennes

User image

Pro
6582
50001000500252525
Melbourne FL
Gold member
Subject: RE: Weight lifting question

Congrats, you've made some great progress!

I basically started over after a year and a half of dealing with feet issues. I haven't lifted weights in many years and this past summer was really feeling the weakness. I bought some used weights and a old squat rack off craigslist a few months ago and have slowly been building up my strength again.  I currently have two full body workouts I alternate.  I'm doing a single set of 12 to 20 reps on the weights, when I get to 20 reps I add weight. Pull-ups I do what I can do to failure. Pushups I'm at 9 reps and core I'm between 25 and 50 reps.

WO #1: Deadlifts, military DB, upright rows DB, bent over rows barbell, pull-ups, 4 exercise pushups routine #1, 4 exercise core routine #1, bicep curls, tri skull crushers.

WO #2: Squats, shoulder DB raises: side, front, bent-over rear; inverted pull-ups reverse grip, straight leg deadlifts, 4 exercise pushups routine #2, 4 exercise core routine #2, DB bicep hammer curls, tri overhead extensions.

New Thread
General Discussion Triathlon Talk » Weight lifting question Rss Feed  
RELATED POSTS

Run First then Lift weights vs Lift Weights first then run

Started by fireplug30
Views: 2631 Posts: 15

2011-09-30 8:24 AM xine2kgts

Question: best way for this person to lift his weights

Started by carrie1
Views: 2183 Posts: 11

2011-02-05 6:45 AM CU Chanko

Weight lifting question

Started by NavyTRIChief
Views: 939 Posts: 11

2008-10-27 12:42 PM 5stones

Weight lifting - question

Started by cobannero
Views: 832 Posts: 6

2006-12-18 9:05 PM Pete10

Weight lifting question Pages: 1 2

Started by buckeye66
Views: 4500 Posts: 45

2006-09-16 3:08 PM CasaJJ
RELATED ARTICLES
date : June 22, 2006
author : Team BT
comments : 0
Seated Bicep Curl-Incline Bench, Dumbbell strength exercise instruction with picture and video.
 
date : June 22, 2006
author : Team BT
comments : 0
Seated Biceps Curl - Dumbbell strength exercise instruction with picture and video.
date : June 21, 2006
author : Team BT
comments : 0
Seated Crunch-Leg Pull-In strength exercise instruction with picture and video.
 
date : June 21, 2006
author : Team BT
comments : 0
Standing Calf Raises strength exercise instruction with picture and video.
date : June 21, 2006
author : Team BT
comments : 0
Standing Lunges strength exercise instruction with picture and video.
 
date : June 21, 2006
author : Team BT
comments : 0
Push-Up - Flat Bench strength exercise instruction with picture and video.
date : June 21, 2006
author : Team BT
comments : 0
Bicep Curl-Machine Leg Extension-Machine strength exercise instruction with picture and video.
 
date : June 21, 2006
author : Team BT
comments : 0
Leg Extension-Machine strength exercise instruction with picture and video.