Three-time Ironman Champion
I go in for an hour session twice a week with Petr Julianov at Colorado Sports Training, and it’s all-out. I’m sweating more in those sessions than from some of my rides and runs. It’s a lot of consecutive movement that builds functional strength. I do box step-ups, kettle bell squats, a lot of balance and strength core work on a half bosu ball and runner’s squat-lunges, and work on my shoulders a lot, too, with ropes.
I’ll do one other strength session at home too so I’m doing three per week, and that is core and lower-leg focused.
I tend to build muscle really easily, and it’s not something I’m always looking to do. But for Ironman it’s not such a bad thing because it allows me to endure a little bit more at the end—my body can handle a little more stress and, knock on wood, I’m able to avoid injury pretty well because I do the strength workouts and have a little more muscle mass. I certainly don’t target higher weight. The biggest dumbbells I ever use are 12 pounds. I’ll do really explosive squat jumps just with the bar weight. I do 20 reps three to four times, depending on where I am in the year, and do about 15 exercises in the course of an hour. I also do a lot of band work, and that’s more about resistance.
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