Weight training

[Sitting slip]

As a Strength and Conditioning coach i would like to give my input.

before you pick up weights and load a bar on your back or heavens forbid leg press, first make sure you can fully control your own body weight with single leg work(as we do not ever run,swim or bike with both legs moving at the same time). 

Make sure your power delivery from the hips are there and that you have glutes that fire properly. 

the aim of the game is power to mass. picking up up a lot of weight will add some mass.

is your cross slings strong enough to keep you in the prime position on the bike the whole time or even just keep your hips from dropping while swimming? 

think functional strength and power. 

[gurns]

Kettlebell workouts have been very beneficial to me - works core, glutes hamstrings - functional fitness.

[Jewbacca]

Weights not so much, but functional core fitness, yes, which is sometimes achieved USING weights.

 

As someone who races multisport endurance events, from short things like Iron Man to over a week long non stop adventure races, having big guns and a boet chest will achieve nothing.

 

Having a super strong core will help with balance, breathing, form and a whole heap of other really important things.

 

More importantly, are you trying to win IM or just complete it?

 

If the latter who cares. 100kg guys do 12 hour IM's... I'm pretty sure some vanity muscle and power and a balanced lifestyle is better than shaving off half an hour and sacrificing a part of life.

 

I would concentrate on the swim, specially technique and the run. The cycle is the eat and recover while still averaging 34kph part

[dave303e]

Weights not so much, but functional core fitness, yes, which is sometimes achieved USING weights.

 

As someone who races multisport endurance events, from short really flat things like Iron Man to over a week long non stop adventure races, having big guns and a boet chest will achieve nothing.

 

Having a super strong core will help with balance, breathing, form and a whole heap of other really important things.

 

More importantly, are you trying to win IM or just complete it?

 

If the latter who cares. 100kg guys do 12 hour IM's... I'm pretty sure some vanity muscle and power and a balanced lifestyle is better than shaving off half an hour and sacrificing a part of life.

 

I would concentrate on the swim, specially technique and the run. The cycle is the eat and recover while still averaging 34kph part

 

 

Fixed and +1

[Ettas]

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

  Please don't ever squat like that

[V12man]

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.

He already said he goal was a full ironman - so granted the bulk of training will be done in the pool, bike and on the road - but the gym work is mostly to deal with keeping everything in balance and developing a great core - 8 - 14 hours of continuous exercise places huge stress on everything - so it's really a way of addressing areas that are not stressed significantly during "normal" training - and give a great opportunity to add in specific flexibility  work too - especially with a view to avoiding overuse injuries like ITBFS, lower back issues etc.

 

Please don't think I am advocating that you can complete an ironman on gym work alone - that's not going to happen - but 2 or 3 hours of general gym work a week is valuable for triathletes who have a 12 - 15 (or more) hour weekly training regime.

[Ettas]

There is so much more to it than rep schemes and the amount of weight. Genetics plays a much bigger role than anything else. You are born with a certain amount of fast and slow twitch muscle fibers. Some people increase muscle mass by just looking at weights. Some will lift all the weights they can and drink all the supplements they can but only see small increases in their lean muscle mass. 

 

Everyone needs strength training. You also need different ranges to activate different types of muscle fibers and build real strength. 

 

 

Kettlebells, slam balls, medicine balls, pull up bars etc. are all good for building strength, but holding a body weight overhead squat is so much better.

 

Edit: Just commenting on the rep scheme debate here. But strength training will definitely be beneficial if done right. 

[Escapee..]

I thought its just to look good naked?

[BaGearA]

I thought its just to look good naked?

same

[Pulse]

There is so much more to it than rep schemes and the amount of weight. Genetics plays a much bigger role than anything else. You are born with a certain amount of fast and slow twitch muscle fibers. Some people increase muscle mass by just looking at weights. Some will lift all the weights they can and drink all the supplements they can but only see small increases in their lean muscle mass. 

 

Everyone needs strength training. You also need different ranges to activate different types of muscle fibers and build real strength. 

 

Endurance sports make you weak. You need strength training. Get a coach and get lifting. 

 

Kettlebells, slam balls, medicine balls, pull up bars etc. are all good for building strength, but holding a body weight overhead squat is so much better

 

Interesting viewpoint.

[V12man]

I thought its just to look good naked?

In your case - just stay dressed please.... nothing going to help you....

[EmJayZA]

Many of the athletes here know I have issues with my ITB. This has only become a recent thing as my training has ramped up (in distance and intensity). My left ITB is under a lot of strain as my right side is weaker than my left. My bio blames my weak core and stabilizer muscles (which were identified after doing some strength tests). I now have a very specific strength training routine to try straighten out all my imbalances.

 

I neglected to strengthen my core and other muscle groups, and am now paying the price. At the very least, I would be weary of a coach that does not have any belief in core strength, as this where a lot of our power is generated. 

[dave303e]

And here comes another brilliant option...

 

Yoga- balance, flexibility, strength, core strength

 

Relaxing, teaches you to breath and destresses you to focus better(so Im told I usually am trying to not fart uncontrollably throughout)

 

Acro Yoga to keep the mrs interested - This is a sh!t ton of fun until you drop her...

[Dexter-morgan]

Many people might knock me but in Crossfit we do, most of the items mentioned, Strength phase, fitness phase and at least once a week, yoga or a good session of just stretching to ROM-WOD(youtube channel)

[_David_]

Where do you get time for weight training when you are swimming, biking and running 10-18 hrs a week? Never mind work and family commitments .Why not rather incorporate your strength training directly into your swim, bike and run disciplines?

[dave303e]

you sacrifice 1 or 2 hours of training a week so you don't lose 1 or two months of training to injury?