Strength Training for Triathletes

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Overview

Strength equals speed
 

Most athletes already know this, and as a triathlete, you probably know that strength also builds endurance. But traditional strength training programs are too general to benefit triathletes.

In Strength Training for Triathletes, fitness phenom and tri coach Patrick Hagerman demonstrates, with easy-to-follow exercises, how small changes in muscle strength add up to big race results. Hagerman’s program of triathlon-specific strength training provides four essential benefits:

 • Greater muscular power

• Increased speed in every triathlon leg

• Reduced ...

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More About This Book

Overview

Strength equals speed
 

Most athletes already know this, and as a triathlete, you probably know that strength also builds endurance. But traditional strength training programs are too general to benefit triathletes.

In Strength Training for Triathletes, fitness phenom and tri coach Patrick Hagerman demonstrates, with easy-to-follow exercises, how small changes in muscle strength add up to big race results. Hagerman’s program of triathlon-specific strength training provides four essential benefits:

 • Greater muscular power

• Increased speed in every triathlon leg

• Reduced body fat with greater lean tissue mass

• Increased muscular endurance with less fatigue

 This groundbreaking book includes comprehensive information on how to create a strength routine for best results, whether you’re preparing for a sprint, Olympic, Ironman 70.3®, or Ironman® event. Sample plans for each race distance and instruction on how to address your specific needs make it easy to achieve your personal goals. Illustrated exercises are organized by swim, bike, run, and core and grouped by upper and lower body so you can concentrate your routine on your particular weakness, or limiter.

 Endurance, strength, and power are the keys to triathlon. Strength Training for Triathletes is the complete resource for building and balancing all three for optimum performance.

 

Product Details

  • ISBN-13: 9781934030158
  • Publisher: VeloPress
  • Publication date: 11/1/2008
  • Pages: 224
  • Sales rank: 107,710
  • Product dimensions: 9.22 (w) x 7.36 (h) x 0.49 (d)

Meet the Author

Dr. Patrick Hagerman is a recipient of the National Strength and Conditioning Association Personal Trainer of the Year award in 2002, Dr. Hagerman has coached for USA Triathlon and USA Weightlifting and has competed in triathlon, cycling, windsurfing, and adventure racing for over 25 years. He is a Fellow of the National Strength and Conditioning Association and a past member of its Board of Directors. He is the Director of Sport Skill Development for Quest Personal Training.

Table of Contents

Pt. I Strength Training Program Components

Strength Training Versus Endurance Training 3

By the Numbers: Reps, Sets, Weight, and Rest 17

Progression Systems: How to Keep Moving Forward 29

Pt. II Program Preparation

Strength Training Tbols and Equipment 41

Warm-Up, Cool-Down, and Flexibility 51

Choosing Your Exercises and Order 65

Sample Training Programs 71

Pt. III Exercises

Exercises for Core Conditioning 89

Upper-Body Exercises for Swimming 103

Lower-Body Exercises for Swimming 117

Upper-Body Exercises for Cycling 129

Lower-Body Exercises for Cycling 139

Upper-Body Exercises for Running 153

Lower-Body Exercises for Running 161

App. A Needs Analysis Visual Index 173

App. B Daily Training Log 191

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