Welcome to Strength Training For Triathlon:
The Wolfpack Tri Club & Brave Soul Coaching
This strength training program is designed to be coupled with a "normal" swim bike run routine. The strength workouts and placed in sequence to support and compliment the work done with swim/bike/run.
Included with the purpose of this training plan, you get an Athlete Health/Performance Assessment. This is an online form that you complete and a 45 minute phone call. You will receive a Recommendation/Resource Summary Email.
Assessment Form: www.bonniekissinger.com/aha
This website has been created to support this plan. Free and no strings. You will find video examples of the workouts, form instructions, nutrition and fueling guides, how to recovery and everything else you need to help you utilize the program.
Feel free to move things around, work to not work too hard on one day, like a heavy lifting day and a hard bike workout day. However, do not shy away from lifting with legs and then doing a bike or a run. While the first time or two that you do this it will feel difficult, you will get use to it.
For extra support with strength training, or swim bike and run, team discounts and what not, check out Joining our Wolfpack Tri Club. It's a virtual club with lots of support, weekly coaching videos, team discounts and all the fixings. www.WolfpackTriClub.com
Wolfpack Tri Club/Brave Soul Coaching provides Nutrition Coaching, Strength and Condition, Yoga, Triathlon Training, Focused Bike and Run Coaching, Life Coaching. Feel free to connect with us if you have questions.
The "S/B/R Normal Plan placeholder" is just meant to let you know what we are planning the strength around. It isn't a big deal if your plan is different from that unless you are approaching a big race. If this is the case, email us and we can utilize a mini coaching session that is designed for us to arrange your strength to accommodate your race/goals.
Your first goal this week is to get into a rhythm of balancing strength training and all the other workouts you do. This can be a challenge. Be patient. And remember that strength training is very important.
The yoga and stretching within this program is specifically designed for strength training and the triathlete. I am a 500+ RYT yoga teacher. Be cautious about going to any yoga class. As with anything else, you get what you pay for and it makes much training and experience for a yoga teacher to really know how to utilize yoga to bring about change in the triathlete's body.
These workouts are designed to be fast and effective, minimally impacting your schedule to leave room for swim/bike/run.
30 seconds flutter kick - lower back must always be on the ground! 30 seconds sit ups - full sit ups all the way up and down 1 minute of bicycles 30 seconds flutter kicks 30 seconds oblique crunches right - elbow off ground, lifting shoulder off ground 30 seconds oblique crunches on left - elbow off ground, lifting shoulder off ground 30 seconds full body crunches 30 seconds push-ups - wide to begin, 1 minute plank - facing floor, put weight on elbows and toes only, keep body straight 30 seconds v-ups 30 Kick ups - hands under bum, kick legs out straight and in slowly 1 minutes bicycles 30 seconds full body crunch 30 seconds Oblique crunch right side 30 seconds Oblique crunch Left side 30 seconds v-ups 30 seconds fast bicycles
Series of strength work in the gym to support and strengthen SI area. All are 3 sets of 10 -Bosu ball step back/knee lift -Abduction machine -Adduction machine -Sit ups with knees bent/feet together -Step up on bench/knee lift with 5-20# weight in opposite hand -Set up, opposite hand/foot on bosu ball or floor -Goblet squats 10 - 45# -hamstring/glut cable pull -Ab side crunch w weight -Back extensions w weight https://youtu.be/uo1kFryOMlU
Do the following: 3 sets of 10-12
Reverse fly with 5 pound weights, bent at the waist (these always stay at 5 pounds)
Arm raises / heart forward with 5 pounds
(these always stay at 5 pounds)
Rows with 5 to 10 pounds, bent at the waist
Abs - elbow to opposite knee, 10 on each side x3
One arm row 5-10 pound, opposite knee/hand supported on bench
One arm outward rotation, elbow on side, you are laying on side on bench
Abs - on back, knees at 90, keeping shoulders on floor, rotate knees side to side
Skull crushers, 5 - 10 pound, elbows stay in line
Superman, laying on belly, lifting opposite hand and foot, 10 on each side x3
Yoga session, can be used therapeutically. Focus on stretching calf and soleus. https://youtu.be/zwlszmfUSOk