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January 13th, 2010

Race Season Strength Training Plan

31 May 2004

Once racing season begins strength training needs to take the back seat with respect to the other training we do. That isn’t to say it isn’t important, but our focus should be swim, bike and run workouts. These sessions should last no more than 45’. You can do them as it fits into your schedule, but try to do the main s/b/r/ workouts first to keep the quality up. Depending on your race goals for the year we may cycle back through the winter strength plan.

Goal: Maintain strength gains made over the winter. Maintain variety and muscle balance.

How to incorporate into your schedule: Start off 2 days/week of 2 sets of 15. Work towards 3 sets of 15. Once you are able to do that add another session, maybe only core work. Once your body has adapted add a 3rd strength session. Again let your body dictate what you do bases on how you feel.

Frequency: 2 – 3 X’s/ week depending on race schedule and energy level.

Workout: Do 2 to 3 sets of 15 reps each body part. Session can be done as a circuit and as before stretch between exercises. Heavy weight is not needed. Most of these exercises can be done with light dumbbells (15lbs or so), medicine ball and your own body weight. Try to use free weights to incorporate the stabilizing muscles.

What to do: After a 10 to 15’ warm-up jumping rope, do the following.

  1. Planks both front and side.
  2. Superman’s.
  3. Push ups.
  4. Walking Lunge. Add medicine ball to increase difficulty.
  5. Leg Extension.
  6. Leg Curl.
  7. Bent over Rows.
  8. Swim Cord Pulls.
  9. Calf Raise
  10. Sit up on Incline with twist.

Final Notes: As a warm down jump in the pool for 300m or stretch unless otherwise specified on your plan. The use of a stability ball is a good addition for many of these exercises and stretching. As always be safe and use proper technique. Focus on doing the exercises correctly and breathing properly.


Richard Nixon

Categories: Training Tips

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