It's here, it's here!!!

too cool. a new forum!

So after a summer of heavy lifting and into the fall (periodization....) I am now in a 4 week cycle of  rotational strength and efficiency.

Trainer has me doing some stuff with eyes closed which has my whole body freaked. I was a ballerina growing up and am used to spotting - pick a point and focus - and I am so visually dependent that this is bringing out all sorts of issues - I already can see how it helps swimming as even though I have a strong core, rotating WHEN you want and how much you want is difficult....

Maybe there will be a little more peace

I started strength training again after surgery and love how it makes my body feel. No matter what others think being a women over 40 I think it is good for me long term even if it doesn't help at all at tris. I does help me in injury recovery and hopefully a bit in injury prevention.

Few ME efforts per week and lots of high intensity circuits.

bts

P.S. Hooray for new forums.

Amen to that. 

I'm going to be spending 7-8 months at Ft. Huachuca next year, when I'm up in Tucson for the day we should get together and do Fran... and Dianne... and maybe Christine.

bts

had to look that one up.  For those like me that haven't heard of it,  A muscle up is a chin up to dip.  Basically a pull up where you start hanging from the bar and end up with the bar at your waist.   Looks freaking hard.

Been thinking about this one... how in the world do you manipulate the wrist?

My training lately has been lots of agility and prep for ski season... 1st day on the Mtn Wednesday!!! Let it Snow, Let it Snow, Let it Snow!!!!!!!!

Lately I've been doing something different every time I hit the weights, and I'll be the first to tell you that's not the best way to train. However, it'll usually involve some form of kettlebell presses and/or snatches, and pull ups.

Here's a really good and simple Crossfit workout I saw the other day. It wasn't on the main site but came from one of the affiliates.

One-arm dumbbell snatches with a 45 lb. dumbbell followed by pull ups. Rep scheme is 21-15-9.

I've done weight training off and on for years, although it's been in 'off' mode the past year and 1/2.   I've recently dusted off the dumbbells and the bowflex so I'm ready to get back into it. 

I've been doing core training a few times a week,  a lot of stuff with the fitball.

As an older female athlete I know that strength training will help me with weight loss and injury prevention.  I just need to find the time to fit everything into my day.  It's hard with swim/bike/run, stretching, core and to add more strength training is hard (to find the time/place in the schedule to fit it in).

Easiest way is to start with what's called a false grip.  You choke up so that your hand is all the way over the bar and your weight is supported at the base of your palm.  Or you could pull up with such force that you are temporarily unweighted at the top of your pull up and you use that momentum to shift your grip then... but that's slightly more difficult.

bts

I have been back lifting again for a couple of months. I was really diligent from Nov.-May last year but when summer hit those trips to the Y ceased. Now that I am back at it I am starting to get some of the strength back that I lost.

Amazing what a few months off from lifting will do

Don't use machines..if you do stuff while standing you are engaging your core as well. Having a trainer teach you proper technique is a great way to get going.

Lunges, squats, step ups are all great for leg strength...push ups are nice upper body workout, roman dead lift is great for hamstrings, polymetrics help too. 

I agree with Kathy, do mostly standing exercises with free weights for the best workout. If all you do is bodyweight squats, pushups, pullups, lunges and dips, you've gotten a great workout without even touching a weight. Add handstand pushups for your shoulders (just put your knees on a bench or something and do pushups upside down for starters).

If you're anything like me, you'll be amazed how much a little strength can help you. 

Right now, I'm doing the In-Season version of WS4SB. 

http://defrancostraining.com/articles/articles.htm

Yipeeeee!  A forum where I can go to talk about lifting weights without feeling bad about it!

Thanks so much for adding it.  Great to see so many ladies in the forum.

Weight training = balanced muscle groups = less injuries.  Yes, I am a believer.