Strength Periodization 2004As many of us are starting to build ATPs, I thought that I would pass along a protocol that is based on a discussion that I had with the head strength coach at the OTC in Colorado Springs. This is the base protocol that I will be using this winter with my crew. This protocol is for a triathlete that has a minimum of one year of strength training and good technique. Athletes in their first year of lifting should simply progress to AA3 and avoid MS. ROUND ONE ROUND TWO ROUND THREE For my view on ME for triathletes -- Master Blaster.That program is courtesy of Scott Molina, highly effective for my Vets this past season. This is 28 weeks of strength training -- some folks might not have "room" for that if they had a late 2003 and then an early 2004 IM. So they'd need to modify. I also have the "death blaster" protocol that I used with one athlete. KP was the guinea pig. It was also part of the discussion at the OTC. It's a standard SM session except... you lead off with squats and do 30, 2x30, 2x50 -- first 30 are body weight, the other sets are light weight, slightly deeper than normal, only take enough rest to survive the following set -- the goal is muscle breakdown and extremely high lactate generation. This is only to be attempted once per season and will require extended recovery. We took a calculated risk and did this session one week out from Epic Colorado, my view was that the strength gains would be kicking in by the time that Kevin arrived. Ten days out may have been superior from a recovery viewpoint. Kevin's comments are below as I believe his actual may have varied from the protocol here. Effort expended and assumed gains will vary depending on amount of weight used relative to the athletes given strength and motivation of the athlete. I usually test on the high end. To put my effort into perspective: I would normally do 20 reps at that weight and it would be work. 30 was quitting time. 40 was "I'm dieing over here" -- and 50 was done because gordo asked me to do something big. Lactate build-up was very high it was quite uncomfortable.Days post workout: There was muscle breakdown. No real soreness present but there was lasting fatigue. Recovery would have been more complete after 10 days. 7 was a bit early to be climbing at EC Colorado. I think the session was highly effective in accomplishing what we wanted. Kevin Purcell FYI, I wouldn't use this protcol on any athlete until they had shown the ability to recover from numerous MasterBlaster sessions. Even then, KP was the only guy where it made sense. Molina is the only other athlete (that I know) who does sessions at this level of intensity. Moderate dryland protocol -- also courtesy of Scott Molina. KP and I are using a higher octane version, basically a few more sets on a couple of exercises. This moderate version will be used once per week by my athletes that have good in-water technique. My technique limited crew are going to focus more on relaxed bilateral swimming. My time limited crew would likely run more often. Q&A Question: Answer: Bear in mind KP's tips:
gordo |