※The training menu is written where the blue line is drawn.
Muscle training 1 hour
Chest
Bench press 10 times×3 1st, 2nd, 3rd time 35 kg
Pectoral fly 10 times×3 1st and 2nd time 35kg, 3rd time 40 kg
Shoulder
Front press 10 times×3 1st time 25kg, 2nd time 22.5kg, 3rd time 20.5 kg
Back
Lat pull down 10 times×3 1st and 2nd time 45 kg, 3rd time 50 kg
Thighs, Buttocks
Squat 10 times×3 1st, 2nd, 3rd time 60 kg
Calf
Standing calf raises 10 times×3 1st, 2nd, 3rd time 60 kg
Arm
Barbell curl 10 times×3 1st, 2nd, 3rd time 7.5 kg
Upper arm
Cable press down 10 times×3 1st, 2nd, 3rd time 22.5 kg
Stomach
Sit-ups 10 times×3
Standing twist left and right 50 times×3
I have some discomfort in my shoulders, so I used a lighter weight for shoulder muscle training. Other than that, I tried something a little heavier than last time. I used to think that muscle training (especially upper body) was useless for triathlons. However, I felt that I was using my upper body muscles when trying to swim faster. Now, I am proactively trying to train hard.
It’s September and typhoon season has arrived. When doing outdoor activities such as running, we must be aware of the weather.
Thank you for reading to the end. Sorry if the English translation is weird.
See you soon.
