The Basics of Strength Training for Multisport Athletes
By USA Triathlon Coach Ken Johnson
- Strength training does not necessarily give performance benefit to all athletes
- Generally it does not increase VO2 Max
- If time is limited, weight training should be the first activity skipped - your focus should be on swimming, biking, and running
- Never neglect these to do a weight workout!
- Workout with heavy loads benefits swimming and biking more
- Running = mostly injury prevention
- Functional purpose - application of force to pedals or water
- Focus on prime movers/big muscles
- Bike = quadriceps, hamstrings, glutes
Swimming = latissimus dorsi (lats) and pectoralis (chest)
Use multi-joint exercises instead of single joint (squat versus bicep curl)
Mimic positions and movements of the sport -- Position hands & feet, Feet = width of pedals, Hands = in line with shoulders - Core important - abs and lower back
- Focus on number of sets and not number of exercises
- Periodization
- Build muscle in off season
Maintain muscle in racing season - First two years of training = emphasis on form rather than on high loads
- W/U = 5-10 min easy aerobic activity (cycle, run, row, stairmaster)
C/D = 5-10 min EZ spin on bike, light load, cadence 90+
Do not run after weight workout - increases injury
Off-Season Sample Workout
- Sessions/Week: 2-3
- Reps: 15-20
- Sets: 2-3
- Speed: Slow (4/2/1 to 2/2/1)
4/2/1 = 4 seconds lower weight
2 seconds pause
1 second lifting weight - Rest between sets: 60-90 seconds
- Method: Circuit - do one set of each exercise one after another, rest, then repeat from the first exercise for the second set.
Exercises
- Split Squat (lunge) - Quads, Hamstrings, Glutes
Leg Press machine
Step-Up
(select one) - Reverse Chin-up (underhand grip) - Lats, biceps
(Machine alternative - Lat Pull Down) - Pushup - Pecs, triceps
(Machine alternative - Machine Chest Press) - One Arm Dumbbell Curl - Lats, Trapezius, Biceps, Forearms
(Machine alternative - Seated Row) - Crunch or Crunch with Curl - Abs
- Superman - Back
- Squat - Quads, Hamstrings, Glutes
Leg Press
Step-Up
(select one different from #1)
In-Season Strength Maintenance Sample Workout
- Sessions/Week: 1-2
- Reps: 6-12
- Sets: 2-3
- Speed: Slow to Moderate (4/2/1 to 2/0/2)
- Rest between sets: 1-2 minutes
- Method: Straight Sets - do all sets of one exercise before moving to the next exercise.
Exercises
- Split Squat (lunge) - Quads, Hamstrings, Glutes
Leg Press machine
Step-Up
(select one) - Reverse Chin-up (underhand grip) - Lats, biceps
(Machine alternative - Lat Pull Down) - Crunch or Crunch with Curl - Abs
- Leg Curl machine or Dumbbell Leg Curl - Hamstrings, Calves
Leg Extension machine or Dumbbell Leg Extension
Heel Raise
(select one) - One Arm Dumbbell Curl - Lats, Trapezius, Biceps, Forearms
(Machine alternative - Seated Row) - Superman - Back
