How the Pros Strength Train: Wendy Mader

Our own GOTRIbal Expert Coach Wendy Mader is not only an expert swimmer and swim coach, but an age-group world champion (short course) and amateur Ironman World Champion (2008). While she doesn’t officially have a “pro” card, her finishes have ranked well into the pro fields!

Wendy took some winter time out to tell me about her strength training routine, and some exciting changes she’s experimenting with this year.
 

DL:How many times per week do you do strength work (core, full body, both)?

WM: Typically, I strength-train 2 days per week (total-body workout) most of the year. For years I would strength-train year-round, and vary the exercises and intensity (sets and reps) following a periodized model.
 

DL:What do you use to work your core? (Body weight, suspension system like TRX, swiss ball, weights, vests…)

WM: (Typically,) machines and dumbbells, out of convenience of working at a health club.

Since November, I am doing something completely different.
These past 60 days have been focused on core: Pilates 2-3 days a week; and Beachbody's Insanity program 5-6 days a week − core + bodyweight strength + plyometrics. 

In December I began using TRX. Last week I lifted with my client and noticed significant strength gains in the weight room.
 

DL:I love that you’re mixing things up, and trying something new – great for the mind and body. In triathlon, we have so much repetitive stress…

Do have any weak areas that you target with strength exercises?

WM: I would like to gain some muscle mass and was just looking for a change. 18 years triathlon-ing plus another 15 as a competitive swimmer…I have been there/done that.

I am generally weak in the weight/resistance area…can only do one pull-up.

Today I started the Beachbody P90X program, using my TRX. It is a 3-4 day rotation focusing on two body parts each day.TRX is awesome tool (for improving strength) with body-weight dynamic exercises. −More effective than machines or dumbbells.

This is the first time strength training is my first-priority workout and my legs are not fatigued from biking and running. Typically I am not able to lift to my potential because of biking and running.
 

DL:Do you incorporate rehab/prehab into your training (stretching, massage, foam roller, trigger point tools, contrast bath, ice)?

WM: I do prehab and rehab (Core Performance method), foam roller, and trigger-point therapy.
 

DL:Core Performance (by Mark Verstegen) was the original core training and “prehab” method I learned. There are several excellent methods out there, with overlapping benefits. The nice thing about Verstegen’s method is that you can apply the basic concepts to any sport, with a little expertise.

How do you feel strength training benefits your performance?

WM: I feel the effects of my strength training in the pool. (Right now, I have not swum since October 9^th!) When I phase out strength training during race season, my swimming gets faster as my muscles recover.

I really like the change of pace this time of year with the core/dynamic movements I am giving my body. The debate is out on whether this strength training will enhance (race) performance. It makes me stronger and more confident, (increases) lean body mass, and sets new challenges, so for me it enhances my performance.

DL:Thanks for sharing your experience, Wendy. I suspect you’ll see continuing strength and performance breakthroughs in the coming year!