Strength training for tris

[sg516]

this may be a subject that has been done to death but i am in need of some advice. i am currently doing NROL and i like it. its a solid workout that doesn't ever leave me wondering what i will be doing next week or next month or 6 months from now. it is all mapped out and i like that. however, i am back to tri training with the hope of hammering out IM japan in june. i want to keep lifting bc i enjoy it. the problem is i have to start cutting back on my lifting routine lately bc my legs are constantly fatigued and it is cutting into my long runs and my hill climbs. so i am thinking of doing lower body strength training once per week and upperbody/core strength twice per week (abandoning nrol for the time being). that plus the running, biking and swimming should keep me busy. i am trying to develop an idea of what exercises will be best to help me with my strength goals. i notice that when i am doing step ups and static lunges i tend to have an easier time with hill running so i know i will keep those. squat and dl are staples and arent going anywhere. but i think i need some advice from you fine folks with what would be a good routine. reps, sets, other exercises, periodization, etc.

or if there is a good resource you could point me towards that would be appreciated as well. i mean if its already out there than why reinvent the wheel?

as always any and all input is welcome and appreciated.

[LisaS]

I think beginnertriathlete has some sample programs that include weight training in amongst the event training. You could look there. You wouldn't have to follow their event training protocols but you could get an idea of what types of weight training they've found to work for keeping up strength without negatively impacting your event training. Just a thought.