For several years I have been trying to get a grasp on how to best help my athletes with weight training. This is a controversial topic among elite athletes and coaches. First, many disagrees as to what the best protocol is, and when and how to apply it. Secondly, they question if it really helps, and if it is the athletes best use of their time. My research and information lead me to believe that a majority of athletes and coaches agree that resistance training does indeed help an athlete. It helps the athlete by stabilizing muscles that being used in one plane, i.e. straight forward-very little rotation. This is great if all we ever did was run but we have to prepare our bodies for a wider range of motion. Resistance training also strengthens the bones, ligaments and tendons for the long hours of abuse we put on ourselves all season.

Is it the best use of time? I believe that especially in a weather limited climate, it is a good use of time. Beyond that I still believe that the time we spend in the gym is good for both mind and body in preparation and recovery of the pre and proceeding years.

This year in an effort to help you with you lifting and your time, I have identified some specific strengthening movements that are ideal for the multisport athlete. I selected these exercises because they all involve multi-joint movements that are sport specific. Going through these exercises should take less than 40 minutes. If you are unfamiliar with good form, I highly suggest that either work with me on these exercises or work with a certified trainer at you gym. Lastly I believe that Pilates is a powerful tool for both the mind and body. Pilates focuses on strengthening your core, which is very important for multisport athletes that is often forgotten. It works to strengthen the core, thus allowing you to better utilize your whole body in several planes. Pilates is also a from of relaxation and uses various stretching techniques.

Resistance Training

Every resistance session should be preceded by at least 10 minutes of light cardio and stretching. After the warm-up do the exercises in the order that they appear. You will note that exercises appear in pair because you will be supersetting them or toggling between them with very limited rest. The speed of each lift or “action” should be smooth and controlled. The weight of each exercise and period will be defined in terms of a 1RM or one rep max. DO NOT determine this by maxing your weight out. Simply estimate this, and be conservative with your starting weight. Between each phase you will insert a 1 week “ easy” phase that is similar to your early adaptation phase. You will increase the rope jumping from 1 minute a week per set to a maximum of 5 minutes per set-based on your ability and comfort. Push-ups, pull-ups and dips should progress based on your personal ability, but make sure and challenge yourself each week.

Push-ups/ Lunges

Gastrox or Soleus Machine/ Abs on the Ball

Hack Squat Leg Press or Squats on Smith Machine/ Pull-ups

Standing Lat Pull-Down/ Back Extension (neutral, side, side)

Partial Dips/ Jump Rope

By varying each of these exercises, I believe that you will get an efficient, full body workout that will maximize your time in the gym. I will further individualize each lifting plan to fit each of your schedules.

I believe that lifting two times a week through the off season, and an optional one time a week during the season is sufficient. Some athletes are under severe time constraints and are better served doing sport specific strengthening in season.

We will use the following phase model to periodize your program.

Adaptation- 6 weeks

This phase includes low weights that you can lift at least 3 sets of 20 reps depending on time and experience. Weight should be between 40%-60% of 1RM.

Strength- 4 weeks

This phase involves only the hack squat, standing lat pull down and standard squat. You will use higher weights with 3 sets of 6 reps. The other exercises will stay in the adaptation phase and continue to slowly build weight. As you will be using the biggest weights of the season here, you must be careful to do these exercises carefully and with a challenging weight that you can handle. You should get a burn here but do not lift so much you are risking injury. An example of a good goal would be to lift 2.5x -2.9 x your body weight on the leg sled (hack squat), 1.3x-1.7 x your BW on standard squat and .3-.5x your BW on the standing lat pull-down.

Muscular Endurance-4 weeks

This phase involves 2 sets of 30-50% of 1RM and will only involve 1 trip to the gym a week. You decrease weights but increase reps to 40-60. This phase is essential to build the power you need. The only exercises you will apply a change too will be the hack squat, standing lat pull-down and standard squat.

Maintenance

This phase is an ongoing phase depending on the athlete. This includes one trip to the gym a week and focuses on keeping your strength. You will do 2 sets of 10 reps of 50-70% of 1RPM.

I will work with each of you individually on your weight program. For now, try to find 2 extra days a week that this will best fit into your schedule. Please insert your text here.

Greg Mueller, Certified Level 2 USA Triathlon Coach