Strength Training

Here are the 3 strength training sessions that we will rotate through.

We'll go through these in more detail in the conference call this week. For now, here are a few thoughts and guidelines:

• Strength training helps to improve muscle balance and coordination, increase muscle systems' capacities to perform work prior to fatigue, inspires neural cross-talk, improves joint strength and flexibility, and helps promote increased bone density.
• These sessions are coordinated to provide a balanced (and counterbalanced) approach that mimics the movements performed while swimming/cycling/running--with a particular focus on strengthening the body structures that do the bulk of the work (hips & knees, core and rotator cuff).
• We will be doing some level of strength training for the next 8 weeks. Don't go crazy this week. Get comfortable. Choose appropriate weights, and focus on correct movements.
• Depending on the week, we will be doing different combinations of sets and reps. I'll spell these out in the week's Training.

ALPHA: (for swim or run days--not bike)

1. Step-Ups
2. Abs
3. Incline Press or Dumbbell Incline
4. Back & Side Extension
5. Leg Extensions
6. Abs
7. Lat Pulls
8. Abs

BRAVO: (for bike days--not run or swim)

1. Squats
2. Abs
3. Bench or Dumbbell Press
4. Back & Side Extension
5. Seated Row
6. Abs
7. Locked, Bent-Arm Lat Pulls
8. Abs

CHARLIE: (for run or bike days--not swim)

1. Hanging Cleans
2. Abs
3. Declines
4. Back & Side Extension
5. Leg Curls
6. Abs
7. 90-Degree Arm Curls
8. Abs
9. Dips