Triathlete Specific Periodized Strength Plan for IT Band and Glute Medius Weakness
Author: IREP ATHLETICS
Length: 5 Weeks
Tags: triathlon
Typical Week: 5 Strength, 3 Other
Author: IREP ATHLETICS
Length: 5 Weeks
Tags: triathlon
Typical Week: 5 Strength, 3 Other
Triathlete Specific Periodized Strength Plan for IT Band and Glute Medius Weakness
Users of this plan will have had some previous strength training experience atleast moderate levels of strength training.
The athlete can expect to make gains in both strength and power while utilizing this program. As well as stimulate and strengthen auxillary muscles that help to prevent injuries such as increasing rotator cuff strengthening and glute mediuse specific exercises to help strengthen as well.
There is a mix of prehabilitative exercises, strength programming, and mobility program that runs 6 days through-out the week.
The athletes will be performing self maintenance mobility exercise to help prevent and manage injuries.
For any questions regarding proper execution of exercises or general questions feel free to contact coach anthony via email at anthony@irepathletics.com
Or Check out our resources at www.irepathletics.com
Complete these exercises before and/or after your run/bike workout for the day.
Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.
Lacrosse ball tack and floss: 3 mins around knee cap each leg 3 mins hamstrings each leg Plantar fascia (golf or lacrosse ball) 2 mins each foot smashing from heel to base of toes roll out all that crepitus Super Quad (Couch Stretch) 3 mins each leg squeeze butt and press hips forward 2 mins each leg of choice post what you do
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.
Complete these exercises before and/or after your run/bike workout for the day.
Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.
https://www.youtube.com/watch?v=I9CxGNsSS5M
This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.
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I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.