'11 triathlon pre-season strength/conditioning '11 triathlon pre-season strength/conditioning

starting strength gym
Page 1 of 13 12311 ... LastLast
Results 1 to 10 of 128

Thread: '11 triathlon pre-season strength/conditioning

  1. #1
    Join Date
    Oct 2010
    Posts
    359

    Default '11 triathlon pre-season strength/conditioning

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Did linear progression to get some strength and weight back after last tri season. Everything went well accept for developing ASIS tendonitis and needing to make adjustments to squat technique. My hams are weak and I squat quad dominant. RDLs and box squats for a few weeks helped and I am sticking with box squats for now. These are to 2in below parallel, with a slightly wider than SW stance.
    Now to March here is the plan: strength gains without weight gain and begin pre-season conditioning.
    Sunday
    Box Squat 6x2
    BP 6x2
    Rows 2x6
    Bike - Tempo ride, 6 to 8 miles

    Tuesday
    DL 6x2
    Pullups 6x2
    Dips 2x6
    Bike - Intervals

    Thursday
    OHP 6x2
    PC 6x2
    Squat 2x6
    Bike - Intervals

    Saturday
    KB work
    Run - Sprints

    Done in 4 week cycles progressing through 65%, 75% and 85% then working to a 2RM the 4th week. Repeat the cycle with percentages based on the new max. The cycles for each day are offset, so one week would be 85% on Sunday, 75% on Tuesday and 2RM on Thursday.
    The main lifts (6x2) are done with a pause/relaxation at the bottom and lifted explosively, with 30-45 seconds between sets. Assitance lifts (2x6) are done in linear progression fashion. Squats are ATG, low bar.
    On Thursday mornings I will swim as my work schedule will allow. Saturday's run may be bike intervals if snow/ice on the road prohibits running.

  2. #2
    Join Date
    Oct 2010
    Posts
    359

    Default

    1/9 75%
    Box squat: 45x6; 135x4; 160x2; 190x2,2,2,2,2
    BP: 45x6; 135x2; 150x2; 170x2,2,2,2,2
    Row: 45x6; 135x2; 165x6,6
    Run: 2.25 miles - 17:12

  3. #3
    Join Date
    Oct 2010
    Posts
    359

    Default

    1/11 65%
    DL: 135x6; 225x4; 260x2,2,2,2,2,2
    Pullups: -50x6; -25x2,2,2,2,2,2
    Dips: +10x6; +20x6,6
    Bike: 6x.5 mile intervals at 30mph Lev 3 resistance w/.5 mile recoveries

  4. #4
    Join Date
    Oct 2010
    Posts
    359

    Default

    1/13 MEx2
    OHP: 95x2; 115x2; 130x2; 140x2; 150x2; 160x2
    PC: 135x2; 140x2; 150x2; 160x2; 175x2; 185x2
    Squat: 135x6; 180x6,6

  5. #5
    Join Date
    Oct 2010
    Posts
    359

    Default

    1/16 85%
    BP: 160x2; 170x2; 190x2,2,2,2
    Box Squat: 170x2; 190x2; 210x2,2,2,2
    Row: 135x6; 170x6,6
    Bike: Tempo 6 mile @ 90rpm, Lev2

  6. #6
    Join Date
    Oct 2010
    Posts
    359

    Default

    1/18 75%
    DL: 225x4; 260x2; 300x2,2,2,2,2 - All done w/ double overhand grip
    Pullups: -50x6; -25x2; -10x2,2,2,2,2
    Dips: BWx6; 25x6,6
    Bike: 6x.5 mile intervals at 30mph Lev 3 resistance w/.5 mile recoveries - Easy, need to increase distance or resistance

  7. #7
    Join Date
    Oct 2010
    Posts
    359

    Default

    1/20 65%
    OHP: 95x4; 115x2,2,2,2,2,2
    PC: 115x4; 135x2,2,2,2,2,2
    Squat: 135x4; 190x6,6

  8. #8
    Join Date
    Oct 2010
    Posts
    359

    Default

    1/23 MEx2
    BP: 135x4; 150x2; 170x2; 190x2; 210x2; 230x2
    Box Squat: 135x4; 170x2; 190x2; 210x2; 230x2; 250x2; 275x2
    Row: 135x4; 175x6,6

  9. #9
    Join Date
    Oct 2010
    Posts
    359

    Default

    1/25
    DL: 225x4; 260x2; 300x2; 340x2,2,2,2
    Pullups: -50x4; -25x2; -10x2; bwx2,2,2,2
    Dips: bwx6; 30x6,6
    Bike: 4x.5 mile intervals Lev4 w/.5 mile recoveries. HR at 155bpm, breathing easy

  10. #10
    Join Date
    Oct 2010
    Posts
    359

    Default

    starting strength coach development program
    2/18
    Away for a couple of weeks for work. Kettlebell, running shoes and a bar to do pullups on... ended up lossing 8lbs. First triathlon is 17 Apr, so might as well start training now.

    Run: 3.25 - 23:45

    Decent run. This is about 1:15 better than expected and should put me at a 22:30 5K on a flat course.

Page 1 of 13 12311 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •