4 Weeks to a stronger spine

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4 Weeks to a stronger spine


SISU Racing

All plans by this Coach


5 Weeks

Typical Week

6 Other, 1 Day Off

Longest Workout

0:20 hrs run

Plan Specs

triathlon beginner intermediate advanced multi day strength

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A STRONG, well-conditioned spine is a priority for any athlete looking to avoid back pain. But it’s especially important for triathletes in order to cope with the volume and diversity of demands placed upon them by training and racing. As a physiotherapist working with triathletes, I’ve noticed many common problems with specific muscle groups getting weak or tight.

This training plan will give you the basic requirements to keep your back in the best condition for the sport. We’ll go through some simple stretches, exercises and drills all aimed at preparing your back to swim, bike and run. The plan has a dual purpose – it’s intended to prevent injury, but also optimise your performance.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:06

Duncan Grainge

SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri

Sample Day 1

Run and Glute

15min run followed by glute activation work
– clams, clam hold, clam pulses (perform each exercise for 40secs)

Sample Day 4

20min run followed by glute activation

20min run followed by glute activation work – clams, clam hold, clam pulses (perform each exercise for 40secs)

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