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STRENGTH TRAINING IN LONG DISTANCE TRIATHLON (I)

three chapters will show a sequence in the annual program of strength, in planning a long distance triathlete, moderately trained and experienced work force, which could well serve other distances in the tri, but with some caveats.

then be summarized as the annual distribution of contents of strength: (modified proposal Alberto Garcia Bataller, 2001.)

In this chapter, we will see only the contents of general preparation, beginning with the first goal, which will AFG1, we will understand as general fitness.

PHASE 1. Overall fitness. AFG (4 to 8 weeks)

The main objective of this phase will prevent injuries and creating a work force face a greater demand at later stages. Work at an intensity of approximately 60-70% of maximum force, and a high volume of work. The weekly frequency of this content will be a minimum of 3 sessions per week and up to 5, with an approximate duration of 60-70 'per session.

Before the work force, we will always abdominal work, that while we should do it daily as a warmup for any session, for lack of time, it reduces the heating of the work force.

ABDOMINAL ROUTINE. A REPEAT IN ALL PHASES .

AFG1. overall fitness

and then to work force is essential, both to avoid injury to speed recovery, flexibility work

stretching routine . A REPEAT FOR ALL STAGES .

PHASE 2. FORCE HYPERTROPHY. FHIP (3 to 6 weeks)

Although the title of this talk of force hypertrophy phase, this in itself is not the aim of developing this phase, but create a working bridge structure to work effectively the maximum force via neural or nervous. The work of this last quality, without having done a good job of base (afg + FHIP) and results in lesions with a warranty 100%. Working time is the minimum cause adaptations, and depend on the experience of the triathlete, more experience in the work force, less time, and vice versa, because a lengthening of this phase, leading to increased muscle section and a consequent weight gain.

This content will work at intensities of 70 to 85%, looking muscular failure, you must drive between 6 and 15 repetitions. This is a job with little transfernencia to our specialty, so I combine with pyramids work force to go about from the beginning to the next target strength, which is the maximum strength work via neuromuscular, neural or coordination muscle. We will make a total of 2 weekly sessions (HP1) and as we said it will combine with an intermediate session mixed force or pyramids (FMIX1).

As additional work at this stage we take a general physical conditioning session, much like the first but with less exercise and less volume, which will help us do a job on that compensation musculature just go to "play" in the following phases and as warming in the same session.

AFG 2. Overall fitness. USED, FROM THIS TIME, AS HEATING THE MAIN PART OF FORCE.

FHIP1. 2 weekly sessions at least 96 hours apart .

FMIX1. Working in pyramids, 1 session per week sandwiched between the two. 24 hours of rest both front and back, before the next session force.

course

force after work, spend some time to work flexibility, which will continue throughout the season by repeating the routine with which we started in Phase 1.

PHASE 3. INTRODUCTION TO THE SPECIFIC WORK FORCE. (F. E) (4 to 6 weeks)

This phase is characterized by entry to high-intensity work force (FCIM) and put the specific work force, that is, with proper gestures each specialty, seeking a transfer-gotten gains in the general work force, each specific act.

partly abandoned hypertrophy work force, as we transition to the maximum strength work intramuscular coordination, yet continue playing the work force through work hypertrophy of pyramids or hybrid force.

FCIM1. MAXIMUM FORCE intramuscular coordination.

Simultaneously we'll work force transfer especiífica overall strength, and this will begin to do so through a specific circuit (circ. ESP.1) as the first step towards a research on specific strength, which is what we do from the next phase.

In general the circuit combine with specific exercises, the weight that should allow complete a lap of the circuit. The weight in the exercises general (1, 3, and 5), is approximately 60% of one repetition maximum, and intensity in specific exercises (2.4, and 6) must be high enough to finish the minute of work at a heart rate to be around 175-180ppm.

CIRC.ESP.1. SPECIFIC CIRCUIT POWER TRANSFER

As always, the end of each strength workout, spend some time to stretching.