I have just recently got into the tri sport. I have always lifted weights. I got into palms out pull ups, ab work, chin ups, push up routine while training at my local fight club. I have since bought a bar that will allow me to do all the above. I do a routine 6 days a week after my runs. Anybody else use this method to strength train?
Where did you buy this bar and how mush is it. I really want one.
Funny you would ask. I bought it at a sports authority right after Christmas. It noramlly runs around $180 i bought it for $75 marked down. I had been looking for one for a while so i jumped on this one right when i saw it. It is very solid heavy duty piece of equipment i love it. good luck finding yours
I am totally into natural body weight strength training. I have some back issues (scoliosis, an extra joint, tendinitis, and so on) so my chiropractor doesn't want me doing much in the way of lifitng weights. I use my balance ball and really try to incorporate my core in every exercise that I do. I also agree that pull ups and push ups are great total upper body exercises. In the tri sport, the core is key. We need it for balance and to keep our bodies in alighnment. This is why so many off season athletes do yoga and pilates.
You never know until you tri.
Natural training is awesome. I haven't belonged to a gym in about 2 years and i'm in the best shape of my life. LIke a few of you stated above my workout is very simple, but extremely effective.
Pushups
Tricep Dips
Situps/Crunches
Swimming
Running
During my swim workouts I use the side of the pool to do dips, and then the handles on the starting blocks to do pullups (bicep) and chin ups (bicep, shoulder). I have no desire to join a gym at this point. Adding too much muscle would more than likely slow my triathlon times.
Is it bad to lift free weights in training for a tri? I weight about 205 at 6'1, my body fat is 9%. Do you think I need to do only core and body weight lifts like you are doing? If you could write me back and let me know what you think that would be great. Thanks
From my point of view free weights are a great addition to strength training for triathlon. Natural strength training can only get you so far. Especially with your legs. I use free weights all the time when doing calf raises, lunges, squats, and also shoulder presses. I even do the odd curl. More for vanities sake than triathlon, but if I'm going to be fit, I might as well be proportioned!:)
Once your body weight is no longer providing enough resistance (you should not be able to do reps greater than 12-15) You need to add weight. Most research nowadays points away from the old high reps low weight philosophy for endurance athelets. Stronger is better! There is tons of research on the net corresponding to this. If you do a search for strength training and and endurance atheletes you should find alot. I use an on-line training plan/diary with Training peaks.com. These workouts are designed by Joe Freil. You don't get much more on the cutting edge than him!
Cheers
SYd
canadiantriathlete.blogspot.com
canadiantriathletes.com
Thanks for the info on the free weights and I am going to check out that web-site. Thanks again.
I want to do pullups, but I don't have any way to do them. I just have a bench at home, and I can't afford a gym membership.
I bought an inversion bar about 6 yrs ago w/ the boots to hang upside down, it requires some upper body strenghth and core strength but it affords me pull up workouts and a stretching routine that is 2nd to none, it has since eased my back pains and relieved pressure in spine that is not normally achievedthrough simple stretching, you must still use caution when hanging upside down it is not for everyone but can be very beneficial workout apparatus to add to anyones home siometric workout, Good Luck Rhino
interesting info, i check this ...
At my old appartment we rigged up a pull-up bar in a door frame. We took two wood blocks and cut a U out of the top. We anchored these into the door frame about 3 inches from the top. We took a steel tube and cut it to length (about an inch shorter that the door frame) And put it in the U shaped cut outs. Voila! Pull up bar.
We were training for an eco-challenge at the time, and the team was living together. Every time we walked through the door we had to do atleast 10 pull-ups! It was great!
Make sure you use a door that either doesn't have a door in it, or is a door that you don't need to close!
Syd
canadiantriathlete.blogspot.com
canadiantriathletes.com
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