Strength for body and mind - Tri-Mania 2016

Strength Training For the Body and MindWill Kirousis, BS, CSCS, CISSN | @willkirousis | Tri-Hard.com

Rare is Absolute. Everything is a Shade of Gray.Ideal is Momentary.

The correct Answer: “It Depends”

“Plans are useless, but planning is indispensable.” – Dwight D. Eisenhower

Today’s QuestionsWhat are 3 key’s to mental strength?

Why add strength training?

How do we add strength training?

How do we execute strength training?

Resilience: Bend, but don’t break

Reframing

Positivity

Growing a strong mind, with iron…

Why Strength Train?Health Factors Performance Factors

Increase bone density Delay type II fiber activation

Maintain muscle mass w/age Improve neuromuscular efficiency

Increase general balance Increase musculo-tendinous stiffness

Increase strength Increase economy

Maintain range of motion Increase performance @ VO2mx

Reduced injury odds Increased Time Trial power/pace

Improve mental health Increased time to fatigue (longer to get tired)

Adding Strength to your training program: Don’t break your dam!

Total stress load yields your odds for underperformance, burnout, overtraining/under-recovery. Your Perception matters.

Clarification:Adding Strength Workouts to Your Training Plan

Training Options

Wor

kout

Loa

dStrength Workouts

Swimming,Cycling,

Running, Other Workouts

Strength Load Over Your Training Year

AdaptationPhase

TaperPhase

TransitionPhase

BuildPhase

Peak Race

DEVELOPMENT

MAINTENANCEPREPARATION

PREPARATION

Incorporating Strength WorkoutsMonday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest Day Ride

Run (Long)

Swim

Strength Workout

Ride

Run

Swim Run

Strength Workout

Ride (Long)

Which Came First? Strength or Sport Specific?

Be Progressive

Snapshot of Strength WorkoutsPreparation Phase Development Phase Maintenance Phase

Purpose Preparing to train Building strength/power Maintaining strength/power

Time Frame 3-6 Weeks 12-20 weeks 2-14 weeks

Number of Workouts / week

2 2 1-2

Reps High 8-15 RM

Low4-8 RM

Moderate5-8 RM

Weight/Resistance Low to moderate High Moderate to high

Number of Sets 2-4 3-5 1-3

Rest Intervals Short 0 - 60”

Long2’ – 4’

Moderate2’ – 3’

Warming Up

Warming up is about:• Getting ready to move –

aggressively.• Increasing temperature• Increasing range of motion• Increasing work output readiness• Going from light to moderately

intense• 10-15’ total duration

Workouts

Photo Courtesy of DeFranco’s Training

Level change (1-2 exercises: ex. Squat, deadlifts, Olympic lifts, step ups, lunges, hopping, skipping, jumping, bounding, etc.)

Pushing (1 exercise: overhead press, pushup, chest press, etc.)

Pulling (1 exercise: standing pull down, pull ups, standing row, bench dumbbell row, bent over bar bell row, 3 point dumbbell row, etc.)

Connector’s (Core)(1-2 exercises: stability ball roll outs, plank variations, bridging variations, chopping motions, etc.)

Cooling Down

10-20’ which can include:• Self massage• Light stretching or relaxing yoga• Walking• Deep relaxation exercise

Wrapping Up: Strength KeysSimple. Do the basics great.

Heavy and or explosive.

Focus on the movements outcome.

Wrapping Up: Mental Keys

Build resilience by seeking challenges and growing from failures.

“Reframe” inner talk.

Seek the positive!

Questions?Will Kirousis@willkirousis

will@tri-hard.com978.466.5151

www.tri-hard.com

We Wish YOU An Awesome Season!