Strength Training for Triathlon
Strength training is severly underated by most triathletes. Here a great article by Matt Dixon.
Regarding the value of strength training as it applies to endurance sports, and to provide a valuable response I should clarify exactly what I think of when discussing strength training. I think there should be very little debate as to the value of strength training in improving endurance performance—this being specific exercises and movements that improve stability, mobility and functional strength that directly correlate to movements made in your core sport (swim, bike, run). Functional strength is one of the four pillars of performance I base my training philosophy on, with the other three being the core sport, recovery and nutrition.
These four pillars are ranked equally in importance for every athlete and provide a balanced approach and platform from which to make gains. I would, therefore, argue that functional strength is critical throughout the season—not just in the offseason (or pre-season as I call it). The preseason is a perfect time to make functional strength your priority and to set you up for next year.
Let’s begin our discussion on functional strength by identifying what it isn’t. A proper functional strength program does not entail hours and hours of heavy lifting at the gym with traditional exercises such as bench presses, leg presses and bicep curls. While these types of activities have a place in health and fitness, it is highly questionable as to how they relate to endurance performance, and the vast majority of athletes I work with can achieve proper stimulus and benefit by using their own body weight.
Functional strength is not simply a series of static abdominal exercises and core work, such as crunches or situps, which have value as preliminary exercises and rehab but will not provide optimal performance gains in endurance sports.
To be truly effective, functional strength training should include these characteristics:
Lateral and stability training: Exercises should work on the stabilising muscles in the lower back, abdominals and hips, with plenty of focus on lateral movement. Triathlon is predominantly linear in nature so training with lateral exercises will help provide support, prevent injury and allow you to maintain your form and biomechanics when fatigue sets in.
Functional exercise: Many of your functional strength exercises should directly correlate to movements you will make in the core sport(s). Movements should be dynamic and teach you to engage the prime movers in the exercise in conjunction with the core muscle groups in the abs and lower back.
Graded unstable environment: As you progress in any exercise you should be able to evolve the exercise to be done in a less and less stable environment. Simply engaging muscles in a stable movement pattern will have nowhere near the benefit or correlation to the real world. This being said, it is critical to progress only when you have mastered the proper movements in the more stable environment. I am often amazed at how many people are keen to complete the most advanced exercises before mastering the simple ones.
Mobility: Endurance sports are not simply about pure strength. Functional strength should include exercises that aid in strength through movement patterns correlating to the core sport, as well as aiding continued improvements in mobility and range of motion at the joints. A perfect example is the anchor of running: the hips. For our runners and triathletes, hip mobility is a central focus, with the aim of maintaining and improving strong but mobile hips. To achieve proper muscular recruitment and biomechanics, the hips have to move freely without restriction. A proper functional strength programme will provide specific strength but also improve mobility.
You can add tremendous benefits to your training and performance by creating space in your training schedule for at least two functional strength sessions a week. Notice I did not say “add in two sessions.” These sessions should be as much of a priority as your core sport, and the long-term gains are huge.
Whatever approach or system you employ to aid functional strength, it is a worthy component of every training plan. Functional strength exercises prevent injury, increase body awareness and control, improve power production and are a great platform for improved biomechanics. Don’t take this part of your training lightly—it is as important as any swim, bike or run.
Taken from http://triathlete-europe.competitor.com




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