Train­ing in the Off-Sea­son

Triathlon Magazine Canada - - Warm Up Tri Tip -

Ket­tle­bell car­ries

Wantto get faster while get­ting more out of your gym ses­sions this win­ter? Func­tional strength train­ing ( fst) is a dy­namic re­sis­tance pro­gram. In­cor­po­rat­ing sta­bil­ity, bal­ance, co- or­di­na­tion and agility, fst can mimic the neu­ro­log­i­cal and mus­cu­lar de­mands of swim­ming, bik­ing and run­ning. Ath­letes need to be strong from the ground up as each mus­cle has a role in the ki­netic chain from your feet to the top of your head. fst works that en­tire chain. The ex­er­cises be­low com­bine move­ment and re­sis­tance for a full body work­out. All of the fol­low­ing ex­er­cises should be per­formed with a neu­tral spine and an en­gaged core.

Mon­ster walk

This is a great glute ex­er­cise. With a re­sis­tance band around your an­kles keep knees hip-width apart and locked, walk side­ways for 10 steps in each di­rec­tion main­tain­ing re­sis­tance in the band. Your pos­ture should be up­right with shoul­ders down and back. Re­peat three times.

One legged squat in four di­rec­tions.

One leg squats chal­lenge bal­ance, pro­pri­o­cep­tion, hip and glute strength. Th­ese ex­er­cises are a cor­ner­stone for in­jury preven­tion in run­ners and cy­clists. Bal­ance on one leg with your arms at shoul­der height pointed di­rectly in front of you with hands to­gether. Bend your stand­ing leg as far as you can while main­tain­ing bal­ance and your knee di­rectly over mid-foot (avoid drop­ping your knee to­wards your mid-line). While do­ing this, stretch your other leg be­hind you as though you are rolling it on a ten­nis ball three inches off the ground. Re­turn to up­right po­si­tion as one rep­e­ti­tion. Com­plete 10 on each side. For the lat­eral com­po­nent, stretch your left leg out to the side, imag­in­ing the out­stretched leg rolling on a ten­nis ball three inches from the ground. Be sure your bent right knee is over your foot. Do 10 rep­e­ti­tions on each side. Burpees Burpees are a com­plex ex­er­cise. While they might con­jure your high school gym class more than triathlon, when bro­ken into com­po­nent move­ments, burpees are very spe­cific to our sport.

Start with a ver­ti­cal jump from the ground. As you land, quadri­ceps and glute propul­sion mim­ics force on the ped­als. As you drop to plank po­si­tion, you de­velop spe­cific strength for hold­ing an aero po­si­tion on the bike. The push up builds core and shoul­der strength use­ful in all sports. While jump­ing knees back to stand­ing, you en­gage the hip flexor – es­sen­tial to pow­er­ing your run stride and pedal stroke.

Bonus ben­e­fit: Many ath­letes take a break from higher in­ten­sity run and cy­cling train­ing dur­ing the off- sea­son. With this one ex­er­cise, you keep in touch with that part of your fit­ness with­out re­quir­ing hours on the trainer or the roads. Ket­tle­bells add va­ri­ety and en­cour­age sta­bil­ity in more dy­namic ways than the stan­dard dumb­bell.

Waiter carry

Hold the ket­tle bell with a straight arm di­rectly over­head. Keep your core tight and en­gaged, walk for one minute with the ket­tle­bell over­head. Then switch arms.

Suit­case carry

Hold the ket­tle­bell with a straight arm about six inches away from the hips. Walk for one minute each side.

Walk­ing ha­los

Hold the ket­tle­bell with both hands and ro­tate the weight around your head as you walk for one minute. Keep your back straight and core en­gaged.


Hold the ket­tle­bell with both hands and walk while push­ing the ket­tle­bell away from your ster­num and then pulling it back to­wards the body. Walk for one minute while per­form­ing the ex­er­cise.

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