strenght-training-plyo
Hello. Strength training is always specific to the individual. For endurance sport like triathlon, running and cycling, we need to be 'strong enough'. Strength training per se will not be the primary training that goes towards improving your performance but it can help. Strength training has the general effect of improving movement economy or efficiency. Your question is difficult to answer because I don't know your ability and background. If you've never done S&C before, then 1 set is enough to start. If you're experienced and strong, then go for 2 or 3. Most of the S&C indeed focuses on lower body exercises, but you can for sure add upper body exercises (pushes, like push-ups or bench press and pulls, like pull-ups) as well as core. The current S&C exercises chosen are those that we know help towards improving cycling and running performance.
I am currently experimenting with wearable devices (IMUs) that may in the future be able to assist with more precise and individualized prescription, but not just yet :)
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In terms of the strength sessions, I don’t have any wearables. Are things such as heart rate of measurable use from these sessions? I suppose I could record it in the Strava app on my phone with my HR strap.
You can either perform any training session on your Garmin and it will be uploaded to Athletica and added to the Training Load. You can also use the '+' sign at the bottom of your calendar day on Athletica to add a planned workout that is different than anything you see in your Athletica week. Remember that you can also click and drag (or delete) all Athletica sessions that you see in your week.
Hello. Strength training is always specific to the individual. For endurance sport like triathlon, running and cycling, we need to be 'strong enough'. Strength training per se will not be the primary training that goes towards improving your performance but it can help. Strength training has the general effect of improving movement economy or efficiency. Your question is difficult to answer because I don't know your ability and background. If you've never done S&C before, then 1 set is enough to start. If you're experienced and strong, then go for 2 or 3. Most of the S&C indeed focuses on lower body exercises, but you can for sure add upper body exercises (pushes, like push-ups or bench press and pulls, like pull-ups) as well as core. The current S&C exercises chosen are those that we know help towards improving cycling and running performance.
I am currently experimenting with wearable devices (IMUs) that may in the future be able to assist with more precise and individualized prescription, but not just yet :)
Hello, how do I add a strict training session? I'll have to create it
Manually from Garmin? So it will be uploaded to ATHLETICA and added to the”Training Load”
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Strength training has the general effect of improving movement economy or efficiency
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Does this mean you effectively can produce the same power output at lower total energy cost? Thus if measuring internal demand, it would be lower (lower HR), for same power output, the more efficient your movement / economy?
Hello in the force sessions should only 1 SET be performed for each exercise or is it repeated 2/3 times? (Photo)
2.
Why are there no exercises for the top and core?
Hi, In my mid volume program I find only plyo 1 and ply2 session repeted for the entire season. Is it right?
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That’s correct for now @Trabucchi. This is an area I am working on developing with an expert in S&C but its very tricky integrating strength work into an endurance model. But we are progressing slowly.
To be clear, optimal S&C work is always very specific to the individual and their needs. Plyo 1 and 2 are sessions that will assist you to develop your muscle power and efficiency for your sport. But you should consider other aspects of you as an individual if you can. Athletica can’t yet see these but will in time with devices such as assensai. Core exercises like plank, yoga poses, upper body, etc., to your specific needs.
This was an insightful conversation with a leading S&C for endurance athletes Erin Carson you might consider checking out for idea. She suggests we also work on side to side movements as we get many of the forward movements already in the sport we are doing plus Plyo 1 and 2 give us more of that. So much context related to the individual’s needs. Hope that some of my ramblings may help you.
Best,
Paul
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Hi, this week my Strength training+Plyo jumped from 20m to 1h, but the exercises are the same, how should I manage this 1h training?
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20min is session is usually one set of each exercise. 60mins would be two or three sets of each.
Be mindful of not go from one set to three sets right away if you are not used to plyos. Gradual increase here as well.
MJ
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Please modify the Training Plan software, it’s not clear at all I need to perform more sets.
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Could you please share a screenshot of what you are seeing? Thank you
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Thanks @mlanzi . Agree that the adaptive nature (leveraging TRIMP model) for S&C sessions needs to be removed. I’ve created a ticket to make this adjustment within Athletica in the future.
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That update has been made across all plans. Load adaptation of the S&C session has been disabled. They are all scheduled using a 30 min block. Instructions here: https://www.youtube.com/shorts/GgL7olb22M8
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Should that also apply to the Strength sessions in the rowing plans? For my current plan Strength training still seems to have various loads and times associated:
That’s a good call thanks @danros and I’ll make that request…