Triathlon Workout

So here is what I am doing as far as weightlifting is concerned.

This is all done with moderate weight

	Exercise	Sets and Reps
1	Single Leg Leg-Press	3x10
2	Standing Lat Pull	3x10
3	Bent-Knee Dead Lift	3x10
4	Swiss Ball Dumbbell Chest Press	3x10
5	Single Leg Hamstring Curl	3x10
6	Seated Row	3x10
7	Tricep Extension / Kickback	3x10
8	Single Leg Quadricep Extension	3x10
9	Rotator Cuff / Standing Shoulder Rotations	3x10 w/ resistance bands
10	Triple Dumbbell Deltoid (Front/Side/Bent)	3x10
11	Calf Extensions	3x10

 

As I stated, you do all of these with moderate weight.  Be careful with the rotator cuff exercise.  granted this exercise is done with bands but it scares me none the less.

These exercises are done with single legs or arms Except for the obvious ones.  The purpose is to train each piece individually instead of letting a strong component help the other.  It feels very different and you will be doing much less weight than normal

Why these exercises?  I found this plan in Triathlete magazine and it was recommended for off-season and during season strength training.  Since I was then training for a triathlon it only made sense.

Tri it out and see if you like it!

---Hog Jog Commander

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