I have neglected weight training for the last three weeks due to my hectic schedule and decision to focus on swimming to improve my time for triathlon. However, my fitness mentor, Samantha, tells me that I should continue with weight training to maintain my strength, which I need besides endurance, for longer distance event.

To combine my strength and endurance training, I did multi-planar (multi-joint) exercises that include traditional free weight, Olympic lift, and body weight training. I also did some sprints and set up several exercise stations outside after lifting to improve my cardiovascular fitness.

Warm-up:

• 5 minutes of jump rope
• 30 push-ups
• 1 minute of crunches

Weight training:

• Alternate dumbbell press s/s* with crunches: 3 x 15, 40 lbs.
• 1 arm clean and jerk (no rest between each set): 3 x 10, 30 lbs. dumbbells.
• Snatch: 3 x 15, 45 lbs. (bar)
• Pull-ups: 2 x failure, 12 reps each set.
• Barbell combinations**: 2 sets, exercises are done consecutively.

*s/s - superset
** regular press, close grip press, bend-over rows, curls, shoulder press, wide-grip press

Cardiovascular training:

• 100 yards sprints: 10
• 4 stations at 4 corners of a soccer field: mountain climbers, parachute, body weight squat, high jumps; I sprint to every corner after each exercise and rested for 20 seconds. I did two laps around the soccer field.

With NYC triathlon less than 5 weeks away, I need to maximize my training and prepare for the challenging Olympic distance event. Stay tune for Sweaty Guinea Pig’s new training routine.