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'11 triathlon pre-season strength/conditioning
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.
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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
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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
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1/13 MEx2
OHP: 95x2; 115x2; 130x2; 140x2; 150x2; 160x2
PC: 135x2; 140x2; 150x2; 160x2; 175x2; 185x2
Squat: 135x6; 180x6,6
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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
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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
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1/20 65%
OHP: 95x4; 115x2,2,2,2,2,2
PC: 115x4; 135x2,2,2,2,2,2
Squat: 135x4; 190x6,6
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1/23 MEx2
BP: 135x4; 150x2; 170x2; 190x2; 210x2; 230x2
Box Squat: 135x4; 170x2; 190x2; 210x2; 230x2; 250x2; 275x2
Row: 135x4; 175x6,6
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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
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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.
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