Q & A with Dave Scott
Dave Scott is the most recognized athlete and coach in the sport of triathlon. He is a six-time Ironman World Champion and the first inductee into the Ironman Hall of Fame.
Please send your questions to DaveScott@BodyHealth.com. Some will be selected for response in his MAP newsletter column.
QUESTION:
From Victor Taylor
Good luck on your next run. When do you do heavy weights and how do you lessen the weight training before your next run?
Thank you for your time,
Victor Taylor
RESPONSE:
Heavy weights repeated to muscular failure should only be considered during a “down” race period of 3-4 weeks. Simply, do not consider implementing heavy weights to fatigue unless you have a window without any competition for 3-4 weeks.
Vic, you have two options. Consider complementary exercises that require single leg, blocks or stretch cords that isolate smaller muscles of the glutes, hips and mid back. i.e. using a stretch cord to perform hip extension and hip abductions will fatigue to failure the support muscles of the glutes and hips. Two to three sets of 8-15 reps per exercise per movement is brutal! However, the dynamic overload from using the cords versus heavy free weights (i.e. deep squats) will not have the tendon, muscle and connective tissue “stress”. Isolating the “support” muscles is extremely beneficial during the competitive season and going to failure is the key.
Option 2. Select a weight that is 15-20% lighter than your current weight load and perform one set (8-12 reps) to fatigue – not failure. Immediately select a different exercise that isolates the same muscular patterning and perform a second set. Changing the muscle fiber recruitment is the advantage of this double super set without the HEAVY weight load. Select two exercises, rest interval 1 minute, the repeat 2-3 times. Package your entire routine with complimentary exercises. I.E. A. tricep extensions and tricep kick backs with stretch cord. B. hamstring curls and football single leg curls.
Lastly, the exercises during the competitive season should ideally stimulate and replicate the specific activity(s). Bench press is a wonderful exercise, but if time is a limiting factor, you may consider dropping this more specific movement from your routine.
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