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Old 01-15-2009
Charger Charger is offline
Junior Member
Join Date: Nov 2008
Posts: 5
Default Weight Training

I'm looking for a solid full body workout I can do once a week, while I'm training for triathlons. Currently I'm doing 3 sets/12reps of each of the below exercises. I've been super-setting when equipment availability allows, with 60 rests. I believe this is pretty solid from a swimming stand point. Anyone have any suggestions?

BB Lunge
Good morning
Cable Chop
DB Lat Raise
DB Shoulder Press
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Old 01-15-2009
don h don h is offline
Join Date: Nov 2008
Posts: 64
don h
Default strength training and triathlon

hey charger,

i dont know about once a week.

i am 60 yr old sprint triathlete, having trained from 6/06 to present.

last summer i did the p90x program, thru i definitely got stronger, upper body and legs (for running and cycling). the p90x is almost every day, and very intense for about an hour.

since p90x, i've been having fun with body weight exercises. i am working up
to hopefully performing the following exercises (there are intermediate exercises you build from): one arm pushup (i can now do 2 with rt side), one arm chin (maybe in a year), hanging leg raise (i'm a little past horizontal), russian pistol (very difficult single leg squat guaranteed to improve cycling speed - i'm close to doing one).

these exercises definitely will strengthen your "whole body." they're fun and don't take a whole lot of time. you might check the bodyweight topics at and check out a "coach" pavel tsatsouline. i'm using his book "naked warrior" for pistols and one arm p/u s.

last summer i felt i had "maxed out aerobically" in triathlon, so i decided to try strength training. we'll see how it goes.

don h
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Old 01-15-2009
Rhoda Rhoda is offline
Senior Member
Join Date: Nov 2008
Posts: 402

My coach says once a week is okay for weight training, as it breaks the muscles down more than aerobic work and takes longer to recover from.
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Old 01-15-2009
Deepbluetackle Deepbluetackle is offline
Junior Member
Join Date: Jan 2009
Posts: 9
Default Once a Week is fine.

I think Rhoda is quite correct. I've experimenting between 5 days and 7 days resting intervals, 7 days seems to be better when weight increased.
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Old 01-16-2009
CoachEricDeSanto CoachEricDeSanto is offline
TI Coach
Join Date: Jul 2008
Posts: 384

I have really enjoyed the Power of 10 system. It is designed to be done once a week and is really intense, but because it is done slowly, the injury risk is low.

I like the psychological side of this system. Each lift takes 10 seconds each way. You lift until you fail, then you have to complete the 10 second lift you are on regardless of wether you fail at 1 or at 9. If you can't lift any more at one, you have to hold your place in the lift for the other 9 seconds. It makes you challenge yourself because quitting early, doesn't get you off the hook. In aerobic challenges like triathlon, I spent so much time controlling my effort, I lost how to really push to the max. This system helps get that back in a safe way.
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Old 02-01-2009
CoachBillL CoachBillL is offline
Join Date: Oct 2008
Posts: 62
Default Slow Burn

The "Slow Burn" system -- quite similar to Power of 10 -- has worked very well for me, and is also designed to be done about once a week. It's aimed at strength and efficiency, not body-building, and is extremely time-efficient.
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