Review of Mark Allen’s Strength Training for Triathletes

Review of Mark Allen’s Strength Training for Triathletes

After competing in sprint triathlons for eight years, my training had become sloppy.  I had lost the discipline of the early years.  I had nearly stopped strength training, focusing instead on cardio and endurance training.  And to top it off, my performance was poorer.

So, the article entitled “Mark Allen’s 12 Best Strength Exercises” jumped out at me as I skimmed my emails on a recent winter morning.    Having read about triathlon for over eight years, I knew of Mark Allen and considered him a credible source of information.

I became even more interested in the plan once I realized that this strength training plan had also been a turning point for Mark.  In the first full season after following this strength training program, Mark won the three international multi-sport endurance events, including IRONMAN World Championship in Kona-Kailua, Hawaii.

I decided to try the plan.

This post is a journal of my experience with Mark Allen’s strength training program.  I have just begun the journey having completed four sessions of the first, or adaptation, phase.  Since I am early in the program, I hope that others will join me so we can better understand how to get the most from it and to encourage each other along the way.

 

Mark’s Best Strength Training Exercises

Listed in the table below are the twelve exercises in this program.  The table lists the triathlon event most impacted by the exercise.  Meanwhile, the article includes videos that show how to perform each of them correctly.

buy synthroid 100 mcg where to buy prednisone for dogs Exercise Helps most with . . .
Lateral Pull-Downs Swim
Leg Extensions Run
Leg Curls Bike, Run
Bench Press Swim
Squats Bike, Run
Lateral Dumbbell Raise Swim
Calf Raises Run
Dumb-bell Pullover Swim
Backward Lunges Run
Bicep Curls Swim, Bike
Tricep Extensions Swim
Leg Press Bike, Run

 

Strength Training Restarted – Phase 1

I start each session with core exercises and 10 minutes of cardio to warm up.

The core exercise portion includes one minute of each of the following:

  • Plank – one minute.
  • Side plank – one minute on each side.
  • Abs – one minute sitting up on the floor with the back at about 45 degrees off the floor.  (This is an alternative to crunches that have fallen out of favor with trainers.)

Next, I spend 10 minutes walking or on an elliptical machine or stationary bike at an intensity high enough to begin sweating.

I record in a Google Sheet the number of repetitions and weights for each of the exercises and if I should use a heavier weight in the next session.  I also record comments about any pain or soreness I felt during or following the session.

After the workout, I complete another 10 minutes of cardio, time permitting.  I then do static stretches of my hamstrings, quads, calves, and upper and lower back.

I have already seen progress.  Each session, I can use higher weights and the amount of soreness in the days after the session has been much less.

Before each session, I try to re-read the article and watch the videos to make certain I follow the correct form and breathing for each of the exercises.

Leg exension exercise machine

Machine used for the leg extension exercise. Mark Allen’s program involves a mix of exercises that use free weights, weight machines, dumbbells, and body weight.

 

Interested in Joining Me?

If you would like to join me in evaluating Mark Allen’s strength training program for triathletes, comment below or email me at seniortriathletes@gmail,com.  I will share the Google Sheet with you so you can record your results and we can track our progress.

 

to be continued . . .

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