Powerlifting for Ironman training? Yes!

Hmmm, powerlifting for Ironman training? Yes. Let me explain. I see lots of endurance athletes complement their swimming, bike and running with a few strength movements here and there, mostly bodyweight exercises and maybe some bodybuilding work.

I believe, it is not the best approach. Bodybuilding training will increase your muscle mass and we do not want that during Ironman race. We want super strong muscles with highly trained CNS but not big muscle mass. Excessive muscle mass means more drag in the water during the swim, worse aero position on the bike and extra weight to carry during the run.

So, it is my belief, the best strength training for Ironman athletes is powerlifting style training with multi-joint lifts such as back squats, front squats, deadlifts, etc. and multiple sets of low reps. Why? Weights at your 80-85% of 1RM are the best for absolute strength building, they train the CNS greatly which you need for maximum muscle fiber recruitment and maximum power output.. Sure you will grow some muscle but not as much as bodybuilders.

Got time for only two strength sessions a week? Here you go:

Session 1:
back squats: 3-5 warm-ups sets, then 5 sets of 3 with 80% of your max squat
KB overhead press: 3 sets of 8 heavy
glute-ham raises: 6 sets of 6 (assisted)
front plank: 3 sets of 1 min

Session 2:
deadlift or Trap bar deadlift: 4 sets of 3 with 80% of your max deadlift
close-grip bench press: 4 sets of 5
DB rows: 3 sets of 8
one-hand farmer's walk with a heavy DB: 3 trips


don't believe me? Check out this guy:

@ironcowboyjames

Two time world record holder. Completed 50 Iron Triathlons in 50 days in 50 States. If you follow his accounts and listen to his podcasts you will notice he comlements his insane endurance training with low-rep powerlifting style strength training to strenghten his muscles, tendons and joints. Sorry, bodyweight lunges will not do much for you :-(

What do you think?