Three Strategies for Building an Effective Resistance Training Program

Most multisport athletes have a challenging time scheduling their swim, bike and run workouts around work and family commitments, leaving little time for weight or resistance training sessions.

Even two to three 30-minute sessions per week (with a 48-hour rest in between) can yield dramatic benefits in your body composition, strength and performance.

Furthermore, building strength can help prevent injuries during heavy training periods. Try three strategies for designing an effective resistance training program for the multisport athlete:

1. Choose sport-specific exercises
   Following are a few examples of exercises that target muscles specific to each sport (www.exrx.net and many other websites have videos of each exercise). Many of these exercises can also be done with resistance bands.
   
   
   Swim. Focus on back, chest, triceps and shoulder stabilizers (rotator cuff).
   • Cable shoulder external/internal rotations
   • Bent-over row
   • Diagonal wood chops
   • Straight-arm lat pull downs
   • Swiss ball hyperextensions
   Bike. Focus on quadriceps, gluteals and hamstrings.
   • Reverse lunge
   • Squat
   Run. Focus on hip abductors and calf in addition to those muscles worked in swim and bike sections.
   • Suitcase dead-lift
   • Step-ups
   • Calf raise
   Core. Good for all three events.
   • Plank
   • Side bridge
   • Twist crunch
2. Use low weight and high repetitions
   Although there is some debate, most studies suggest that two to three sets of 10-15 repetitions of each exercise is sufficient to increase muscular strength and endurance. Choose a load that makes the last two to three repetitions very difficult, but not impossible to complete with good form. The amount of weight used will depend on the exercise and the period of the training program (see next section).
3. Vary program for optimum results
   Most multisport athletes will begin a structured resistance training program in the off-season (December-January), which builds toward the peak of the racing season (July-September). Start strength training anytime as long as you build toward the racing season according to the guidelines.
   
   In general, decrease the number of repetitions and increase the weight as you progress toward the peak of the race season. During peak racing season, however, decrease weight training sessions to once per week to minimize the chance of injury. According to Joe Friel, the author of The Triathlete’s Training Bible (www.trainingbible.com), alter the exercises and weight load every four to eight weeks for maximal benefit.
   
   For more information, I recommend third edition of Friel’s book and Strength Training for Triathletes by Patrick Hagerman.

   Angela Ridgel, Ph.D., is a neurobiologist, an assistant professor in exercise science at Kent State University and a certified health fitness specialist/personal trainer with the American College of Sports Medicine.