Dave,

I would appreciate your valuable feedback an insight on the potential benefits of using the 'super-slow' strength training method for training for triathlons.  

Phil

Phil,
Numerous studies have shown that super slow training is NOT advantageous over 3 sets of 6 -12 reps for increasing muscle recruitment and strength. The biggest “flaw” for triathletes is that they do not include full kinetic chain muscular movements that involve the glutes, back, hips, quads and arms. Even though the exercises (see below) are not Triathlon muscle specific, they will increase the production of growth hormone (GH). GH elevates protein synthesis and increases fat metabolism. The exercises enhance the strength of the entire skeletal system which IS important for the triathlete.

My suggestion is to include exercises that enhance the strength of your core, hips, glutes, back, quads and shoulder girdle. The specific exercises (include at least 2 per session) to elevate GH levels. This is a partial list – I have more exercises on my website www.davescottinc.com under e-programs.

1. Squat and curl press with a dumbbell
2. Leg lifts
3. Fitball roll outs with a pike up to a push up.
4. Squat using a bar to over head press. ho

That’s a start.
Good luck!