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Like with any training session, have a plan. I recommend between two and four strength training sessions each week. Treat your off-season leg workout or any strength workout the same way you would treat a swim, bike or run session. Begin with a proper warm-up specific to the target muscle group(s); a form-focused warm-up using light weights will help prevent injuries.
During the main set, be honest with yourself. If you’re going to do three sets of 10 reps, make sure you are doing those sets with the proper weight—one with which you can complete the entire workout (no more, no less). You wouldn’t start a 200-watt interval on the bike at 250 watts, so why would you do a 10-rep set in the weight room with something that you can only lift five times? The same goes for sandbagging it. If you can lift the weight 25 times and you’re only supposed to lift it 10, you’re not getting the most out of the workout.
Remember that safety is key in strength building. If you are unsure of proper lifting techniques with this off-season leg workout, reach out to your coach or trainer for guidance.
Your Off-Season Leg Workout
• 3×15 lunges
• 3×15 “good mornings” (a squat with a back extension)
Off-Season Leg Workout Main set:
• 3×10 leg extensions
• 3×10 leg curls
• 3×6 squats
• 3×10 leg press
• 3×15 squats (light)
• 3×15 deadlift (light)
• 15 min easy spin or run
Josh Louviere is an Ironman-certified coach for All In Racing, a Lafayette, La.-based triathlon coaching service.