Strength Training

Paige posed a good question about what types of things do we do for strength training. I am one that still isn't the most comfortable in the weight room (I have enough body weight to throw around already, plus I know just enough to get myself hurt!), so I looove the idea of using my weight and gravity to work out my muscles.

These are made to be done post work-out and you do each of the groupings 3x weekly (so you're basically doing 6 days of strength training). I can't remember where I found this, probably on one of the MANY tri websites out there that I've purused over the past couple of months.

Week 1

• 10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form do ONE set!
• 2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do ONE set!

Week 2

• 10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form, do TWO sets!
• 2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do TWO sets!

Week 3

• 2 SETS: 15 push-ups, 25 crunch sit ups, 15 body weight squats, and 12 lunges, each leg. Keep good form and if you feel good, do THREE sets!
• 2 SETS: 2 minutes jump rope, 15 steps up, 12 reverse lunges, 12 dips and 20 crunch sit ups – if you feel good, do THREE sets!

Week 4

• 2 SETS: 15 push-ups, 30 crunch sit ups, 15 body weight squats, and 15 lunges, each leg. Keep good form and if you feel good, do THREE sets!
• 2 SETS: 3 minutes jump rope, 20 steps up, 15 reverse lunges, 15 dips and 25 crunch sit ups – if you feel good, do THREE sets!