Practical Solutions to Incorporate

Strength Training Into A Multisport

Training Plan

Matthew JC Valyo, NSCA-CPT Regional Athlete Development Coordinator

USA Triathlon- Northeast

USAT Level 2 Coach/Youth and Junior Coach

Acknowledgements

Susan Sotir, PhD

The Exercise Science Faculty of Fitchburg State University

The USA Triathlon Northeast Development Camp Staff:

C.J. Jaffe, Christy Lausch (RADC Mid Atlantic), Ian O’Brien and Susan Sotir, PhD

Steve Kelley, USA Triathlon Junior/U23 Program Manager

What We Will Discuss

About Strength Training

The Science

Types of Strength Training

Strength Training Ideas

Program Placement

About Strength Training • Strength training is often left out of many training

programs.

• Inclusion of strength training has often been a

topic of heated discussion among coaches.

• Why does it get left out of training programs?

• perceived lack of triathlon specific benefits

• limited background with strength training

• perception that there isn’t enough time

• Increase in strength.

• An increase in force production due to the increase

muscle cross sectional area.

• Possible reduced risk of injury..

• Keeping each link in the muscular chain strong

• Increase in bone density with certain exercises

• Strengthening of connective tissue around the

muscle

Strength Training Benefits

Strength Training Issues

• Time

• Disinterest on the part of the athlete

• Access to facilities/equipment

• Lack of training/experience on the part of the coach

and or athlete

Where Do All The Opinions Come From?

• Every coach has a unique background • PT’s, Strength Coaches, Exercise Physiologists, Medical Backgrounds,

Other Practical Experience

• This leads to a variety of opinions that come from different

experiences

• The key is to use a good scientific base from which to form

your ideas.

• Con Ed

• College Courses

• Peer Reviewed Journals and Textbooks

• Get Certified- i.e.- NSCA, ACSM, ACE

Is This a Bad or Good Exercise?

The Science- Basic Muscle Anatomy

Bone

Tendon

Muscle Belly Muscle Fiber or Cell

Myofibril

Sarcomere

Myosin Actin

Z Line

Fasciculus

The Science- How Muscles Contract

Myosin grabs the actin and pulls

the ends of the sarcomeres (Z

Line) in, shortening the muscle

fiber (cell)

The myosin releases the

actin at the end of the

contraction which then

causes the muscle to

lengthen

Contracted

Relaxed

Stretched

The Science- Muscle Types

• Type I or Slow Twitch muscle fibers are more

aerobic in nature and are more fatigue resistant.

• Type 2 or Fast Twitch muscle fibers are less

aerobic in nature, fatigue rapidly but produce more

power.

• Some Type 2 fibers have Type 1 characteristics

and can adapt depending on the current training

demands.

The Science- Innervation of Skeletal Muscle

• Motor unit- a single motor neuron and

all of the muscle fibers it innervates

• Fibers are the same type.

• One muscle may have motor units of

different types.

• All or None- The entire motor unit is

activated, not just part of it

Motor Unit 1

Motor Unit 2

Motor Unit 3

• G.A.S.- General Adaptation Syndrome

• How the body reacts to stressors

• S.A.I.D. Principle-

• Specific Adaptations to Impose Demands

• Hypertrophy- an increase in muscle size

• Increased Muscular Endurance

• Increase in bone density and strength

• Strengthening of the connective tissue

The Science- Strength Training Adaptations

Workout Types Strength and Power-

• Develops explosive power and over all strength

• All Body

• 2 to 5 reps per set

• Full recovery between sets- 2 to 5 minutes

• Some movements require years of training

Hypertrophy-

• Increases the size of the muscle cell

• All body, compound and isolation movements

• 10 to 12 reps per set

• Incomplete recovery- 30 to 90 seconds

• 67% to 85% of 1RM

• 3rd set reps the key to increasing intensity

Workout Types Muscular Endurance-

• Increases the muscle’s ability to contract and relax

• Done with a lighter load- <67% 1RM

• Higher Repetitions- 15 to 20 (advanced athletes can go for

time- 30 to 60 seconds)

• Short recovery- <30 seconds

Exercise Order 1- Power, Spine Loading and Plyometrics

• Hang Clean, Squat, Box Jump

2- Compound Movements-

• Bench Press, Leg Press, Lat Pulldown, Seated Row

3- Isolation Exercises-

• Leg Extension, Hamstring Curl, Biceps Curl, Triceps Extension

4- Core-

• Crunches, Planks

Weights BEFORE Cardio

Periodization and Workout Types Off Season-

• Should be based on athletes “A” Race

• Should allow for any injury recovery

• Hypertrophy and Muscular Endurance

Pre Season-

• Focus starts to shift toward more functional as well as strength

and power

• Strength training should fit in with tri training when possible

• Legs on swim days

• Arms on bike or run days

In Season-

• Weight training more for maintenance

• No heavy lifting- USC Running Back

Post Season-

• Recover from the season’s training

Basic and Functional Weight Training

Basic weight training-

• Off/post Seasons

• Hypertrophy and Muscular endurance

• Traditional weight training exercises- i.e.- squats, lat pulldown, biceps curl

• Can be done in one sessions or broken into 2 sessions per week

• Can be done in less than one hour

• If doing upper body- warm ups should include arm movement

Functional/All Body-

• Pre-Season

• Should include some strength and power (kettlebells work good here) and

plyometrics (jump squats, low box jumps for advanced athletes)

• Lower weights should be used for non-power exercises with full recovery

• 1 to 2 sessions per week depending on available time and athlete experience

Why I Use Basic Strength Training

• Each muscle in the body is like the link in a chain.

• If one link is weak or breaks, the chain doesn’t

function properly.

• This could put the athlete’s season or more importantly

overall health in jeopardy.

• The next slides show an example of movements

with an exercise that involves a similar movement.

Function and Exercise

Function and Exercise

Function and Exercise

Function and Exercise

Function and Exercise

Sample Workouts Hypertrophy-

• Best done in the off season period- Minimum 8 to 12 weeks

• Done once per week

• 67% to 85% 1RM

• 2 to 3 sets of 8 to 12 reps- (depending on athlete experience)

• 30 to 90 sec recovery between sets

Structural

• Squats

Upper Body

• Bench Press (bar or DB)

• Lat Pulldown

• Shoulder Press

• Biceps Curl

• Triceps Extension

Lower Body

• Leg Press

• Seated Leg Curl

• Leg Extension

• Straight Leg Calf Raise

• Seated Calf Raise

Sample Workouts Muscular Endurance-

• Follows hypertrophy training

• < 67% 1RM

• Can be done 2 to 3 times per week (24 to 48 hrs. recovery)

• 3 sets of 15 to 20 reps- < 30 sec recovery

Structural

• Squats

• Lunges (walking, step out)

Upper Body

• Bench Press (bar or DB)

• Lat Pulldown

• Shoulder Press

• Biceps Curl

• Triceps Extension

Lower Body

• Leg Press

• Seated Leg Curl

• Leg Extension

• Straight Leg Calf Raise

• Seated Calf Raise

Sample Workouts All Body Workout Sample- (includes power, muscular endurance and plyos)

• 2-3 sets, 30 sec recovery

• Kettlebell (KB) Swings- 10 to 15 reps

• KB Squat Pulls- 10 to 15 reps

• Jump Squats- 10 reps

• DB or KB Squats- add a BOSU for advanced athletes- 10 reps

• Walking/Step Out Lunge w/ overhead DB/KB Press- 10 reps

• Alternating Semi Prone Lat Pulls- 15 to 20 reps or go for time

• DB/KB Bench Press on a Ball

• 1st set- both arms

• 2nd set- 1 arm up, recover, then the other arm up and recover

• 3rd set- both arms up and down

then alternate up/down 2x each arm- 3-4 cycles

• Additional Core- if desired

Where to Fit Strength Workouts

Considerations-

• Training cycle

• Where are the quality workouts in the plan?

• How many times per week the athlete is willing to devote

strength training (time spent driving, work/family, etc.)?

• How much supervision does the athlete need?

• Are you the one doing the training?

Where to Fit Strength Workouts

Mon Tues Wed Thurs Fri Sat Sun

Swim

Legs

Bike

Arms

Off

Run Swim Bike Run

Off Season

Mon Tues Wed Thurs Fri Sat Sun

Swim Bike Run

All Body

Off Swim Bike Run

Pre Season

Innovate

• Find a way to incorporate strength training into your plan

• Get certified or take courses to gain the required knowledge

• Partner up with an experienced Strength Coach or Personal

Trainer to work with your athletes if you don’t feel comfortable.

• Research a certifying body BEFORE gaining their certification.

Communicate

• Communicate the benefits of strength training to your athletes.

• Share your experience with other coaches.

• Talk with other certified coaches and learn what they do.

Achieve

• Whether through increased strength and force production or

through fewer injuries aches and pains, your athletes are sure to

see and feel the benefits of a quality strength program and have

another tool they can add toward helping them achieve their

multisport goal.

Thank You For Coming!

Questions?

Matthew JC Valyo, NSCA-CPT

RADC- USA Triathlon Northeast

Head Coach/Director TAF Junior Triathlon Inc.

matt@tri-and-fit.com