I’ve decided to follow Mark Allen’s 12 best strengthening exercises for triathletes. It’s a good thing I’ve now joined the gym.
The program is based around four stages of training; adaptation, endurance, power and chisel, and consists of 12 exercises. The 12 exercises are:
- Lateral Pull Downs
- Leg Extensions
- Leg Curls
- Bench Press
- Lateral Dumbbell Raise
- Calf Raises
- Dumbbell Pullover
- Backward Lunges
- Bicep Curls
- Tricep Extensions
- Leg Press
Followed by five minutes of abs and ten minutes of stretching.
In the adaptation phase I will do one set of 12-15 reps. Then in the endurance phase I will do two sets of 12-15 reps.
It then gets a little bit more complicated for the power phase. This involves doing three sets of 10, 8 then 6 reps for exercises 1, 2, 3 & 8 on the first session of the week, two sets of 12-15 for the rest of the exercises. Then the three sets for exercises 5, 10, 11 & 12 for the second session of the week. I’ve probably made this sound more complicated than it needs to, but it makes sense in my head.
For the final phase, chisel, I will do two sets of 12 reps, but moving slightly faster and with less rest inbetween sets.
All sounds doable, and I have worked out which phase I should be doing when with regards to my goal of a standard length tri on the 20th July 2014.
It will also hopefully give me great arms for my friend’s wedding on the 17the May. Yay.