Fitness Schedule

[Spence]

Resaerch by Pavolainen et al (1999, Journal of Applied Physiology) showed that strength training improved 5km running time without an increase in VO2max. Compared to the control group who increased VO2max but not run time (control only completed endurance based/threshold training), the group who remove 32% of their endurance training to allow for strength training made significant improvements in 5km time. The authors conclude (and I agree) that this was down to improved neuromuscular characteristics (improved musclular power and running economy) which transfered to improved maximal velocity. The resistance training used was to keep mass down to a minimal. So lets say you improve your neuromuscular system to a point that you saved 100th of a second per stride, with a stide rate of 2m, then over 5km, you could save 25 seconds! Strength endurance has not been found to have the same effect on performance on well trained elite athletes.

I will go into detail if anyone would like, but I am aware that it's all too easy to only skim read large amounts of text.

In regards to what exercises to do, it would be similar to my reply in the "Lower body training" thread. Squats, Deadlifts, Lunges etc along with the olyimpic lifts, Snatch and Clean & Jerk. As we are looking at neuromuscular adaptations primarily, it would be in you best interests to focus on work within the <5 rep range to ensure you are working the CNS.


Spence

[Jock]

Thanks for the tips guys, heres what i have.
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Monday: 1.5 Mile Fast Run + 3x sets of press ups, sit ups and pull ups.
Tuesday: 14 Mile cycle
Wednesday: 60 Lengths Swim + 3x sets of press ups, sit ups and pull ups.
Thursday: 3 Mile Run
Friday: Gym Work + 3x sets of press ups, sit ups and pull ups.
Saturday & Sunday: Rest
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As for the 3x sets of press ups, sit ups an pull ups. Ill do that in the morning and evening. 3 days to start with, don't want to go injuring myself and then have to stop training!! But ill build it up so ill end up doing it 5 days a week with the rest over the weekend. Starting with low reps on the press an pull ups.

Cheers,
Jock

[Imagirl]

IMVHO that looks sensible...

Anyhoo, thought I'd drop in and mention that if anyone wants to do anything more interesting / varied than ploughing up and down a pool doing free-style / breast-stroke for a given number of lengths, do sing out. I qualified as a swimming teacher a few years back now, and have been known to help out the less amphibious triathletes I know

Be warned I know some evil drills, so please don't drown yourselves trying any of them

[Jock]

I'm all ears

[Imagirl]

It would help to have some idea of the level you're starting at...

Eg: can you swim butterfly?
Do tumble turns?
50m free-style time?
Own a float and/or pull-buoy?

As I said, don't want anyone drowning

[Jock]

- Can swim butterfly (badly)
- Can do tumble turns
- No idea what my time would be for 50m
- Can get a float at the pool

[Imagirl]

OK, here's an edited version of something I PMed to someone wanting triathlon type swimming drills (which are aimed more specifically at improving the arm stuff, since you need your legs for the cycling and swimming):

If you do want to work on the upper-body bit, try pulling-only front crawl, without a pull-buoy if you can...

If that's fairly easily managable, try swimming free-style, but have your toes pointing towards the bottom of the pool, kicking as hard as you can. That should actually move you backwards, if you have enough ankle flexibility, and certainly provide quite a lot of drag.

If you get bored with free-style stuff, then chucking in some butterfly (and IM*s) is never a bad idea.

I'll assume that your breathing is OK, but how are you on doing things like:

1st length breathe every 3 strokes
2nd length breathe every 5 strokes
3rd length breathe every 7 strokes
(and repeat a second time)
with a tumble turn at each end?

If you decide to try pulling-only back-crawl, feel free, but the trick there is to make sure you hold your body as straight as possible while you're doing it (not bad for core stability anyway) - the tendency is for your feet to drift to the same side as the pulling arm, which isn't very stream-lined.

General evil drills:

*Breast-stroke holding your left foot with your right hand behind your back (and vice versa)
*Breast-stroke with your hands on your arrse, touching your heels to your finger-tips on every stroke
*Back crawl legs, with your arms straight in front of you, ie perpendicular to your body, out of the water. If that's drowning you, try bending arms at the elbow, so just your forearms are out of the water. Next hardest is hands stretched in a straight line above your head, or arms crossed on your chest, I suppose.

Oh, and pyramids are quite good. Keep your work-rate the same, but swim 25m, rest 30 seconds, swim 50m, rest 30 seconds, swim 75m, rest 30 seconds and so on - up to you how far you want to build it before bringing the distances down again.

For Tri swimming, or other endurance-type stuff, remember you're not aiming for sprinting, (which would involve cutting down the number of breaths needed in a length - most swimmers wouldn't take a breath at all during a 25m sprint, also there's stuff about 'spotting' the finish, but that's more of a racing thing) so every so often see what your time is like for 200m (or 400m etc), and aim to improve each week.

Not strictly swimming, but treading water with your hands on your hips, or on your head, or straight up above your head.

Hope some of that helps...

*IM = Individual Medley, that is: 1 length butterfly, followed by one length back-stroke, one length breast-stroke, and then one length front-crawl. Or two lengths of each etc, if you're feeling wellard.

[maritime_marine]

Fot increasing press ups and pulls regarding weights is it better to do:

3 sets of 3-6 reps (e.g. 6,5,4)
3 stes of 6-10 reps (e.g. 10,8,6)
3 sets of 8-12 (e.g. 12,10,8)
2 sets of 15 and above?

I know that doing press ups and pull ups will increase my scores, however im just looking to mix up my training up abit by doing weights. Dont mean to change topic slightly.