Posts Tagged ‘off-season’
Triathlon Off-Season Training
Now that my off season strength training has made its way into the archives I open up a new file and in it lies “Pre-Season”. Here’s how my off-season training went.
As always, with training anytime of the season core was, still is and always will be a vital part of my training regime. More specific strength training went as follows:
Maximal Power
Maximal Power refers to nothing more than power development. Gradually making things heavier and making sets smaller and reps slower this is the real gym junkies training methods. Only difference is triathletes need only do this during the off season which is around 2 to maybe 3 months.
The %1RM refers to the maximum weight I can lift only once and the numbers alongside refer to the percentage thereof. Some of the exercises I was forced to avoid due to a mystery foot injury which is VERY slowly getting better.
| Week | 1 | 2 | 3 | 4 |
| Appro. Load (% 1RM) | 70 | 80 | 90 | 100 |
| Bench Press | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Bicep | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Tricep | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Lat Pull | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Pull Back | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Shoulder Press | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Dead Lift | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Quad | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Hamstring Curl | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Calf | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Weighted Squat | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Weighted Lunge | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Adductor | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
| Abbductor | 3 x 8 | 3 x 6 | 3 x 4 | 3 x 2 |
Power Endurance
Significantly more aerobic than the maximal power, power endurance uses fast reps and big sets to life lighter weights. By combing maximal power and power endurance over a 3 month period which sees maximal power occupy 2 sessions per week and power endurance 1 session per week for the first half of off season training and then visa versa for the second half, strength is slowly and methodically introduced into your training base. Power Endurance went as follows:
| Week | 1 | 2 | 3 | 4 |
| Appro. Load (% 1RM) | 40 | 50 | 60 | 70 |
| Dead lift | 5×20 | 4×20 | 5×15 | 4×15 |
| Raised Pull Back | 5×20 | 4×20 | 5×15 | 4×15 |
| Bench Press | 5×20 | 4×20 | 5×15 | 4×15 |
| Shoulder Press | 5×20 | 4×20 | 5×15 | 4×15 |
| Quad | 5×20 | 4×20 | 5×15 | 4×15 |
| Hamstring | 5×20 | 4×20 | 5×15 | 4×15 |
| Calf | 5×20 | 4×20 | 5×15 | 4×15 |
| Weighted Lunge | 5×20 | 4×20 | 5×15 | 4×15 |
| Weighted Squat | 5×20 | 4×20 | 5×15 | 4×15 |
As I did already mention, core was a big part of this and so is cross training. For me, my swimming is my strength so I will not be swimming until September. Running is priority number one with bicycle strength priority number 2. It’s easier to develop endurance than it is speed. Speed comes from power, so basically off season was power-up, pre season is refining technique whilst harnessing and further developing that power all whilst infusing perfect balance and harmony.
