Weight training

[GlockG4]

I am prepairing for the full ironman next year and my coach said i must stay away from weight training. I did a fast google search and found a few that specificaly relate too swimming. Whats your guys take on combining weights with cycling, swimming, running?

[V12man]

Good for core strength if done properly - high reps and intermediate weight

[Goodbadugly]

Good for core strength if done properly - high reps and intermediate weight

This

[pista]

http://www.220triathlon.com/training/long-distance/ironman-training-14-tips-for-getting-fitter-faster-and-stronger/11835.html

[pista]

http://www.220triathlon.com/training/injuries/eight-tri-specific-gym-workouts-for-triathletes-over-40/8758.html

[Vetseun]

Good for core strength if done properly - high reps and intermediate weight

What the Doc said

[Jurgens Smit]

Good for core strength if done properly - high reps and intermediate weight

 

Why high reps? When most studies indicate that 3-6 or 8-12 are optimal rep ranges for developing strength and power.

[seven]

Why high reps? When most studies indicate that 3-6 or 8-12 are optimal rep ranges for developing strength and power.

How much power do you need for IM?

[shaper]

Strength training is important as much as swimming, cycling and running!

 

From Triathletes Training Bible, see attached document.

Triathlon_Strength_Program.pdf

[Capricorn]

Why high reps? When most studies indicate that 3-6 or 8-12 are optimal rep ranges for developing strength and power.

Easy there: those studies dont' claim that high rep ranges are ineffective either.   Tom Platz is a great example of this:

 

 

 

He reports that while weighing less then 230 pounds, he squatted eight reps with 635 pounds and 52 reps with 350 pounds. On numerous occasions, he squatted for 10 minutes straight for more than 100 reps with 225 pounds.This might seem like hyperbole, if not the fact that Platz is seen in a video shot in 1992 squatting 495 pounds for 23 reps with his thighs going below parallel.

 

In your haste to post a singular viewpoint, you missed the point of the training: the OP is aiming for endurance, not outright muscle strength or size. Type 1 muscle fibers are better developed by high rep, high volume training. No such thing as only one way of doing something.

[V12man]

Why high reps? When most studies indicate that 3-6 or 8-12 are optimal rep ranges for developing strength and power.

And muscle mass... something we don't really want for endurance sports.

 

Sets of about 20 should be a good number to work to - some will say more, some less - but bulking up is to be avoided - think rock climber type strength rather than bodybuilder strength.

[Jurgens Smit]

And muscle mass... something we don't really want for endurance sports.

 

Sets of about 20 should be a good number to work to - some will say more, some less - but bulking up is to be avoided - think rock climber type strength rather than bodybuilder strength.

 

I suppose it depends on what your goal is as well?

 

because sets of 15 and higher are muscle endurance ranges, of you look at olympic weightlifting, massive power to weight, barely any bulk and train at 3-6 reps. So that should be good for sprinters etc.

 

Personally I don’t see the point of such high rep ranges as lower is more efficient for building strength and power without bulk, muscle endurance is done on the bike.

[Jurgens Smit]

Easy there: those studies dont' claim that high rep ranges are ineffective either.   Tom Platz is a great example of this:

 

 

In your haste to post a singular viewpoint, you missed the point of the training: the OP is aiming for endurance, not outright muscle strength or size. Type 1 muscle fibers are better developed by high rep, high volume training. No such thing as only one way of doing something.

 

Yes OP wants muscle endurance. Squatting to failure with a light weight will not help that much. cycling 100km or running 30km will give him that. OP should also listen to the advice of his coach.

 

Weight training should be there to develop strength and power, not endurance.

 

btw, I’m not arguing for the sake of arguing, just every single study I’ve seen thus far show that endurance athletes get better results when dropping the rep ranges to train for strength not endurance.

[seven]

I suppose it depends on what your goal is as well?

 

because sets of 15 and higher are muscle endurance ranges, of you look at olympic weightlifting, massive power to weight, barely any bulk and train at 3-6 reps. So that should be good for sprinters etc.

 

Personally I don’t see the point of such high rep ranges as lower is more efficient for building strength and power without bulk, muscle endurance is done on the bike.

Weightlifters need to do that for 1 rep, and then rest, not up to 18hours.

For the OP there is probably little to no benefit in power/strength in the pure sense...

[Phatman]

Regarding the type of weight training performed, I believe that best results would be obtained from heavy weights and low reps (around 6 reps per set). This would give the benefits of muscle strength, neuromuscular adaptation and core strength, without building unnecessary muscle. I read of an experiment once which proved that athletes doing strength training experienced fewer cramps and more endurance, apparently due to the muscles learning to fire more efficiently (neuromuscular adaptation). The high reps that bodybuilders do is for the resultant muscle pump and sarcoplasmic muscle growth, resulting in size gains without much strength gain. Just maintain perfect form and ensure that the posterior chain (lower back, glutes, hamstrings etc) gets as much or more focus than the "pushing" muscles. Also, stick to free weights. I believe that machines with a predetermined range of motion are more likely to cause injury when training heavy than free weights.

[Sitting@89]

Also bear in mind that muscle burns energy and use o2 so the more muscle you pack on (especially upper body for swimming) the more redundant muscle you have sitting there using up energy when running and cycling. So as with everything good balance is key.