Although I focus on swimming, biking, and running during triathlon season, I still make sure that I lift weights two to three times a week to keep my strength. Many endurance athletes forgo strength training once race season starts. However, losing strength means losing power. Losing power will eventually lead to losing race or failing to reach personal goals. I currently take Saturdays off to go grocery shopping in green market. So I hit up the weight on Sunday to start the week on a strong note.

Warm-ups

1. Overhead squat: 1 x 10
2. Side lunges: 1 x 10
3. Push-ups superset with any type of crunches: 3 x 20 for each exercise
4. Plank: front and side

Strength Training

1. Dumbbell chest press superset w/ squat: 3 sets - 12, 10, 8 repetitions
2. Arnold shoulder press superset w/ straight leg deadlift: 3 sets - 12, 10, 8 reps
3. 1 arm clean and jerk: 3 x 10 each arm
4. Floor wipers: 3 x 10
5. Lower-ab lifts: 3 x 10
6. Pull-ups: 2 x failure
7. Dips: 2 x failure

Speed and Agility Training

1. Long jumps: 5 x 10
2. Shuttle sprints: 5

Pool on Monday morning!