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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
www.tri-hard.com
We Wish YOU An Awesome Season!
