Monday, Wednesday and Friday's movements assist in creating mobility and flexibility around the patella. The patella is a sesamoid bone and thus should float, not rubbing against the other knee bones.
Tuesday, Thursday and Saturday's movements develop strength in the gluteal, quadricep and hamstring muscles. In addition the smaller stabilizing muscles of the hip which control unwanted movements at the knee, are targeted.
The repetitions or resistance/weight of the strengthening movements on Tuesday, Thursday and Saturday should be increased as adaptation occurs. Avoid increasing if technique cannot be maintained.
F.A.S.T. - Fitness and Sports Training LLC
Coach Dwight is a Training Peaks Level 1 Certified Coach, Athletic Trainer, Certified Strength and Conditioning Specialist and USATF Track Coach. He has coached Masters Swim for 15 years.
Services include:
- On-line Custom Training Plans,
- Swim, Run and Skate Skiing video analysis; Bike Pedal Stroke Coaching and Power Testing.
- Endurance Sport Specific Strength Training
- Triathlon Specific Group Seminars
- Sports Nutrition Coaching and Seminars