Here is my routine! I do this 3 x per week for the first 6 weeks starting in December. My season ends on November 15th after the Miami Man International triathlon. I take 2 weeks of complete down time.
Around Jan 1, I start to incorporate some swim/bike/run but for enjoyment. I don’t push myself into workouts I don’t feel up to. But I do stay on top of the weights. Around the 15th my triathlon training begins to pick up and I reduce the weights to 2 x per week. During the triathlon season I do the weights once per week to maintain except for the week of a race.
Slow movement training allows you to reach fatigue quickly. That means less time lifting weights, more time for training multi sport!
Squats 1 set easy for warm up 12-15 reps
1 set heavy 4-8 reps
Leg Press (one leg) 1 set 4-8 reps
Dead lift 1 set 4-8 reps
Lying leg curls (one leg) 1 set 4-8 reps
Leg extensions (one leg) 1 set 4-8 reps
Optional add on or alternate – seated leg curl 1 set 4-8 rep
Lat pull downs 1 set 4-8 reps
Seated back row 1 set 4-8 reps
Chest press 1 set 4-8 reps
Shoulder press 1 set 4-8 reps
Side lateral raise 1 set 4-8 reps
Hip flexor cable raises 4-8 reps
Rotator cuff – inward and outward rotations 10-20 reps
Core routine to come- lots of moving planks!
Consult a personal trainer if you don’t have any experience with lifting heavy. A few sessions can help ensure that you don’t hurt yourself by lifting more than you are capable of. It will give you a spotter to help you reach your max weight on the reps. As well as give you pointers on perfect form.
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