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:

  1. Lateral Pull Downs
  2. Leg Extensions
  3. Leg Curls
  4. Bench Press
  5. Squats
  6. Lateral Dumbbell Raise
  7. Calf Raises
  8. Dumbbell Pullover
  9. Backward Lunges
  10. Bicep Curls
  11. Tricep Extensions
  12. 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.