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Strength Training for Triathletes
Dr. Louisa Summers
Department of Exercise and Sport Science
Eastern Kentucky University
How did we get here?
Main Reference
Core Research
Recommended core exercises: 2-3 week
EXERCISE DURATION REPETITIONS
PLANK 20-60 Seconds 4
SIDE PLANK 20-60 Seconds 4
SIDE STEP 60 Seconds 3 per direction
GRAPEVINE STEP
60 Seconds 3 per direction
HIP ABDUCTOR 60 Seconds 3 per side
Push-up w/Trunk Rotation
2 X 15 Each side
Warden, 2013. Triathlon Science. Table 17.2
Why?
Research says?
WHEN TO DO IT?
Anatomical Adaptation - 4-6 weeks
Table 18.2 ANATOMICALADAPTATION
Exercises (in order)
Total sessions 8 to 12 Leg Press
Sessions per week
2 to 3 Lat Pull-down
Squat
Sets per session 3 to 5 Chest Press
Reps per set 20-30 Personal Weakness (Leg Curls, Heel Raise, Knee Extension)
Recovery Time 60-90 sec’s Seated Row
Core Exercises
Maximum Transition (1-2 weeks)
Table 18.3 Maximum Transition Exercises (in order)
Total sessions 3 to 5 ( 1 to 2 weeks) Leg Press (2.5 – 2.9 X body weight)
Sessions per week 2 to 3 Seated Row
Squat (1.3 X 1.7 X body weight)
Sets per session 3 Lat Pull-down
Reps per set 10-15 Personal Weakness (Leg Curls, Heel Raise, Knee Extension)
Recovery Time 90-180 sec’s Core Exercises (3 sets)
Total Time Total Time = Core = 40 mins + 30 minutes Strength Ex’s) = 1 hour 10 minutes
Discipline + Coach
Maximum Strength (4-6 weeks)
DISIPLINE + COACH EXERCISES ( IN ORDER)
Total sessions 8 to 12 ( 4-6 weeks) Leg Press (2.5 – 2.9 X body weight)
Sessions per week 2 Seated Row (.5 to .8 X body wt.)
Squat (1.3 X 1.7 X body weight)
Sets per session 3 TO 6 Lat Pull-down (.3 to 8 body wt.)
Reps per set 3 TO 6 Personal Weakness (Leg Curls, Heel Raise, Knee Extension)
Recovery Time 2 TO 4 MINUTES Core Exercises (3 sets)
Total Time (if only 3 sets). . .. If 6 sets, with 2 min rest period , 90 minutes Strength Ex’s Only)
Core = 30-40 min + 45 minutes Strength Ex’s) = 1 hour 15-20 minutes
STOP
Think, Pair, Share.
Think about something you learned
Share with partner,
Think of a Question
Strength Maintenance & Competition Phase
Strength
Maintenance
EXERCISES (IN ORDER)
Total sessions Through
RACE phase
Leg Press
Sessions per week 1 Seated Row
Squat
Sets per session 2 Personal Weakness (Leg Curls,
Heel Raise, Knee Extension)
Reps per set 5 Lat Pull-down
Recovery Time 60 to 120
seconds
Core Exercises (2 sets)
Total Time Total Time = Core = 20-30 min
+ 20-30 minutes Strength) = 1
hour
Well – Built Triathlete
Without Strength . . .
Phase I – Post-season & Pre-season
Oct – January
Foundational Strength &
Stability
Phase II -Feb – May
End of Pre-season and Early Racing
Synchronization & Power
Phase III – Main Racing
June - October
Race season Performance
Differences in authors and approaches
When do we perform (SQUEEZE IN)
resistance training?
What can we “get rid of” when there is so much to do
Review
Core –
Strength -
When – do I do the heavy/ strength phase
How do I do this? machines OR Squat bar
OR – get a coach for 6 weeks
Age 25-40 – maybe get coach + more functional
Ages 41-80 – maybe use machines more
MUST DO STRENGTH TRAINING - IT IS ONE OF THE FOUR PILLARS
References. Core Strength:
Sato, K & Mokha M. (2009). Does Core strength training influence running kinetics, lower-extremity stability and 5000-M performance in runners? J Strength & Conditioning Research, 23 (1), 133-140.
Strength Training –1. (Tudor, 2007. interview by D.W. Warden, November 28, 2007).
2. Bompa, T.O. Periodization: Theory and Methodology of training (4th edition), p. 316). Champaign, IL: Human Kinetics, 1999).
Bikers & Cyclers:
5.(Hickson, Dvorak, Gorostiaga, Kurowski & Foster, 1988). Potential for strength and endurance training to amplify endurance performance. J App Phys 65 (5), 2285-2290.
6.Marcinik, Potts, Schlaback, Will, Dawson, Hurley (1991).Effects of strength training on lactate threshold and endurance performance Med Sc Sp Ex, 23 (6) 739-743.
7.Paavolainen, Hakkinen, Hamalainen, Nummela, & Rusko, 1999. Explosive strength training improves 5K running time. J App Phy 89(5), 1527-1533.
8. (Mikkola, Vesterinen, Taipale, Capostagno, Hakkinen, Nummela 2011), Effect of resistance training regimesn on treadmill running and neuromuscular performance in recreational endurance runners, J of Sport Science, 29 (13), 1359-1371.
11. Yamamoto, Lopez, Klau, Casa, Kraemer, Armstrong, Maresh, (2008). The effects of endurance distance running, performance among highly trained runners: A systematic review. J StrConditioning Research, 22 (6), 2036.
12. Yamamoto, Klau, Casa, Armstrong, Maresh, (2010). The effects of resistance training on road cycling performance among highly trained cyclists: A systematic review. J Str Conditioning Research, 24 (2), 560.