Weightlifting – Part III

This is part III of my (accidental) weightlifting series. If you want to read part II or part I, they’re hyperlinked!  I didn’t envision this as a series, but I’m realizing that I actually have a lot to say on the subject of weightlifting and triathlon training.

One of my weak points in triathlon is the swim. My swim technique leaves a lot to be desired, and my musculature frequently falls short when it’s needed. A lot of back and core strength is necessary to swim well, especially in open water. Chop and current are things that you don’t encounter in the pool, and swim technique and swimming-related strength are necessary to excel at open water swimming during the race. Powering through the current with strength and technique is so crucial to set yourself up for a good race. You can’t really win a race during the swim, but you can surely lose it there.

(Also all of this Olympic watching has me super interested in improving my swimming!)

Below is my current back workout. My swimming strength needs to be improved, so I throw in one or two back days per week. Some of the exercises specifically mimic swimming mechanics, and others are geared more towards overall back and core strength. I have a separate core workout that I tack onto the end of my workouts once or twice a week (admittedly it should be more frequent).

Back Workout

Pull-ups – 3 sets: until failure

Super set: Bent Over Barbell Row and Back Extensions

Bent Over Barbell Row – 5 sets: 10 reps

Back Extensions – 5 sets: 8 reps – hold 25 lb plate

Deadlift – 4 sets: 10 reps

Super set: Bent Over Flys and Bent Over Dumbbell Row

Bent Over Flys – 5 sets: 10 reps

Bent Over Dumbbell Row – 5 sets: 8 reps each arm

Lat Pull-Down, weight pyramid – 5 sets: 10 reps

Individual Lat Pull-Down, weight pyramid – 5 sets: 8 reps

Cable Row, close grip, weight pyramind – 5 sets: 10 reps

Straight-arm, Front cable Pull-Down – 4 sets: until failure

Finish with Stairmaster 15-20 minutes

I start with pull-ups because quite frankly I’m horrible at them. I can only get five done, max, and I’d like to improve that significantly. Let me know if you have any tips on how to improve pull-ups and back strength!