One of my clients asked me about strength training this week:
I have been doing these exercises with max weight at about 6-8 reps to build power this off season:
Hip Abductors
Leg Press
Squats
Calf raises
Knee extension
Hamstrings
What are your thoughts and suggestions around these leg exercises? Should I not be doing these or is it too much?
I responded:
Those are good overall leg strength exercises. I would also include adductors (opposing motion to abductors). I like squats better than leg presses because you have to stabilize your body more vs. just following the line of motion of a machine. Try single leg or split squats for additional challenge since you'll now have to stabilize your body in addition to lifting the weight.
In general, there are two primary purposes for triathletes to strength train:
- Increase strength (power) and
- Injury prevention.
With strength training, your muscles get stronger and can generate more force, which translates into more power and more speed swimming, biking and running. In addition, strength training stabilizer muscles and other muscles you may not normally use during swim, bike and run movements also helps with injury prevention and maintaining good form. Strength training in the weight room is non-specific to the specific movements of swim, bike and run but it is a good foundation for more sport specific strength training as you get closer to your training and racing season. So for this time of year, non-specific strength training is good for increasing strength overall and mitigating future injury.
As you move more into the early triathlon season, you'll want to do more specific training to build sport-specific strength. For example, climbing or big gear/low rpm intervals during biking will help you develop bike-specific strength and power. Plus you'll be training more swim, bike and run overall so it can be a challenge to:
- Fit in strength training with all your other workouts and
- Be able to rest and recover from all the training sessions.
Remember, you get fitter when resting and sleeping, not when actually exercising. During season, injury prevention becomes the primary focus of strength training routines with an emphasis on core (abs, back, hips) and stabilizer exercises.
The leg strength exercises that you mention in your question are fine for this time of year. Keep in mind that anytime you lift and especially with heavy weights, that you may be tired or sore for a few days so it will impact your other workouts. If you do become too sore / too tired with what you're doing, cut back on the weight and increase the number of repetitions.
Coach Krista Schultz, MEd, CSCS, and I have recently developed a strength training program designed specifically for triathletes called. Our Build and Maintain program contains a detailed and progressive exercise program 30 different exercises and 3 different routines and with photographs and descriptions of proper form for each exercise. Video demonstrations of all the exercises will soon be available online, too. For more information about the program and to download, please visit enduranceworks.net.
Live life richly and boldly!
David
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David B. Glover
Triathlon Coach and Writer
Author of Full Time and Sub-Nine: Fitting Iron Distance Training into Every Day Life
© 2009 David B. Glover
Whether you're training to win a triathlon, training to finish or just need inspiration from my life journey as a cancer survivor, Navy officer and sub-nine hour Ironman triathlete, my book will inspire you to chase your dreams and live life richly and boldly.
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