When in a training plan week to do strength workouts? And when NOT to do them? | 80/20 Endurance

When in a training plan week to do strength workouts? And when NOT to do them?

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  • #8697
    tedc
    Participant

    I do a regular lower body strength training routine with weight (dumbbell squat, dumbbell pile squat, dumbbell stiff leg deadlift, dumbbell one leg squat, dumbbell step ups, dumbbell one legged deadlift, dumbbell rear lunge, dumbbell one leg squat, dumbbell calf raises) twice a week to keep my back in shape for triathlon (I have a collapsed L5-S1 disc and was in a bad situation before I began this regimen 3 years ago.) I also do an upper body workout 1-2x per week with dumbbells. Small plug for pandemic home workouts with real weight: love Bowflex SelectTech 552 and 1090 adjustable dumbbells!

    Question: What are the guidelines for when to do strength training and when not to? For example, my physical therapist instructed me not to do my lower body strength on the same day before a run (any run.) I don’t see any mention in the book or on the site about how to fit strength training into the tri training calendar, just that you should do it twice a week. Is the assumption that the workouts recommended in the book are not so taxing on the muscles that it would impact form or endurance on a run after the strength training?

    #8702

    Hi,

    Ideally structure your strength training on workout days AFTER your running/biking workout – or the following day. The general takeaway is do not let your lifting get in the way of your hard efforts/workouts. Lifting is a supplement and while important your workouts take priority.

    If you do weights in the morning or mid day it is still ok to do an easy bike/run later in the day.

    One note: Some (often experienced) athletes handle the load and volume of strength training the day/morning before a workout. They often report feeling more ‘activated’ and ‘sharp’. Other times it is because that is what their schedule allows. I wouldn’t say this is for everyone but it is important to find what works for you and your goals. Don’t be afraid to experiment.

    #8703
    David Warden
    Keymaster

    FYI, “AJ” is Dr. AJ Gregg, the co-author of our top-selling Premium strength plans.

    #8709
    tedc
    Participant

    Thanks AJ!

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