Archive for the ‘Fitness Exercises’ Category

If take two triathletes who both have the same Vo2 max and matching levels of energy economy, but one of them conducts regular functional strength training during the winter/base phases of training, who do you think would win in a head to head sprint tri race? Yep that’s right, the triathlete that includes regular functional strength training into his or her schedule would be the winner. It simply takes more strength to pedal faster and the faster of the two triathletes will be the cyclist with stronger leg and gluteal muscles. The same rule applies to swimming and running. In all three disciplines forces used in forward propulsion are transferred between the upper body and legs through the trunk, so there is an advantage straight away in developing a reserve of strength throughout the body.

Most endurance athletes do not fully realise the benefits of strength training as most of them see strength training as that of the traditional body building method. But as a triathlete you should not strength train like a body builder. Body builders train muscles and perform exercises that isolate and concentrate force upon individual muscles. The result of this type of training is big muscles that look powerful but for most are virtually incapable of co-ordinating with other muscles to perform athletic movements.

Triathletes should look to train movements or patterns and not individual muscles. The majority of the exercises you perform should be based on functional movement that mimic as much of the three discipline actions as possible. The goal here is to promote strength in your stabilizing muscles in order to stabilize the body during swimming, biking and running, as well as generating force from the prime movers(a muscle that acts directly to bring about a specific movement) and synergists (groups of muscles that contract together to accomplish the same body movement) of the body.

A classic body building exercise like the barbell bench press with it’s full trunk stabilisation, muscular isolation and symmetrical limb movements, will stimulate nothing you’ll ever do in the water, on the bike or running. Yes, you may build direct strength of the chest muscles, but there’s nothing functional about it for triathlon.

Functional strength training is all about training your body to perform sport specific movements with correct form and greater force. Like swimming, biking and running themselves your key strength training exercises should involve balance and core stabilisation (another topic I intend to cover), independent limb movements and co-ordination of several muscles that are directly involved in the movements of the three triathlon disciplines.

Your functional strength training workout should be designed to correct the muscular imbalances in order to improve power in all disciplines. There’s no harm in performing this workout all year-round if time permits in your training schedule and the exercises require minimal kit. As long as you’re got a couple of resistance bands and a gym ball you’ll be well on your way. Exercise examples to include in your workout could be; core & trunk stabilisation, lunges, squats, torso band twists, single arm band push, single arm band pull, stability ball pullover etc.

Over the next few weeks I intend to get a sample workout up online so you have the basis of a routine to follow.

Happy training!!

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Courtesy of Carey at boundless-energy.com, this total body exercise is an excellent way of promoting functional exercise with very little equipment. The exercise targets total body, taking in most of the major muscle groups in the body.

Start off with 15 reps, each rep should take about 1 second from start to finish . 15 reps equates to 1 complete ‘set’. Look to complete 3 sets and only increase the number of exercise reps once the exercise has become very easy. Please ensure that you maintain good form during the squat phase, keeping the knees parallel to the ground and feet shoulder width apart. Also try not to hyper-extend the lower back when your arms are fully extended above your head. If you feel the resistance is to great forcing you to hyper-extend, take a step forward to reduce the resistance on the training band. If you are unable to get to a gym then please make sure that your surroundings are sufficiently adequate so you can perform the exercise safely.

Make sure that you have completed a sufficient warm-up prior to starting the exercise and that you stretch the worked muscle groups upon exercise completion.

Please understand that exercise and physical activity, including the use of equipment is potentially hazardous. Participation in physical activity may result in injury and that you choose voluntarily to take part in these activities, including using any free weights, resistance or cardio equipment. Please be fully aware of the dangers involved. Be taking part in such exercises you therefore declare yourself to be physically sound and suffering from no condition, impairment, disease, infirmity, or illness that would prevent you from participating in physical activities, or exercise, and that you must therefore assume and accept any and all risk of injury and damage.

Happy Training!!

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Courtesy of Carey at boundless-energy.com, this elevated single leg squat exercise is an excellent way of maintaining muscular balance in each leg and will benefit your pedalling during the bike leg as well as your run leg strength. The exercise mainly targets the upper leg muscles, in particular the quads and hamstrings.

Start off with 10 reps on the left leg, then 10 on the right. This equates to 1 complete ‘set’. Look to complete 3 sets and only increase the number of exercise reps once the exercise has become very easy. If you are unable to get to a gym then please make sure that your surroundings are sufficiently adequate so you can perform the exercise safely.

Make sure that you have completed a sufficient warm-up prior to starting the exercise and that you stretch the worked muscle groups upon exercise completion.

Please understand that exercise and physical activity, including the use of equipment is potentially hazardous. Participation in physical activity may result in injury and that you choose voluntarily to take part in these activities, including using any free weights, resistance or cardio equipment. Please be fully aware of the dangers involved. Be taking part in such exercises you therefore declare yourself to be physically sound and suffering from no condition, impairment, disease, infirmity, or illness that would prevent you from participating in physical activities, or exercise, and that you must therefore assume and accept any and all risk of injury and damage.

Happy Training!!

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Courtesy of Carey at boundless-energy.com, this spilt squat exercise is an excellent way of maintaining muscular balance in each leg and will benefit your pedalling during the bike leg (as well as your run leg strength). The exercise mainly targets the upper leg muscles, in particular the quads and hamstrings.

Start off with 10 reps on the left leg, then 10 on the right. This equates to 1 complete ‘set’. Look to complete 3 sets and only increase the number of exercise reps once the exercise has become very easy. If you don’t have access to gym equipment you could always utilise a chair to support the back foot. Please make sure that the chair or object is stable enough to support your body weight so you can perform the exercise.

Make sure that you have completed a sufficient warm-up prior to starting the exercise and that you stretch the worked muscle groups upon exercise completion.

Please understand that exercise and physical activity, including the use of equipment is potentially hazardous. Participation in physical activity may result in injury and that you choose voluntarily to take part in these activities, including using any free weights, resistance or cardio equipment. Please be fully aware of the dangers involved. Be taking part in such exercises you therefore declare yourself to be physically sound and suffering from no condition, impairment, disease, infirmity, or illness that would prevent you from participating in physical activities, or exercise, and that you must therefore assume and accept any and all risk of injury and damage.

Happy Training!!

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To enable our body to perform a specific task to the best of its ability, in this case the individual disciplines associated with mulit-sport events, the body must function as an entire kinetic chain. The most important link in this chain is the core.

Core stability can be defined as where the human body’s centre of gravity is located and where all movement begins. The human core can be likened to the ‘hub of a wheel’. If the structure and function of a wheel is to remain healthy the spokes of the wheel need to provide appropriate and adequate support. A correctly designed triathlon/multi-sport conditioning core training program will enable an individual to gain strength, maintain neutral control, increase power and muscle endurance providing balance in the lower back and pelvic/hip areas.

Stability is the ability of the body to control an entire range of movement of a joint (or group of joints) under load during specific movements. Stability of the lumbar spine (lower back) refers to controlling the position of the lumbar spine by maintaining correct or ‘neutral’ alignment. Instability may result in pain and disability in the lumbar spine (lower back).

Core stability is primarily initiated by the deep transverse abdominal muscle (Fig a). This wraps around the abdomen and on contraction the muscle acts as a corset, stabilising the core structure. To maintain complete core stability of the spine three inter-related systems need to operate effectively and efficiently. Failure of one of these systems, namely Passive support (joints & ligaments), Active support (muscles) and Sensory input (nerves) will reduce core stability and inevitably reduce the strength, power and control of an individual to execute the correct technique associated to a specific body action.

The overall aim whilst performing fitness conditioning exercises and indeed throughout our daily lives is to maintain a ‘neutral’ spine or correct posture. The neutral position of the lumbar spine (lower back) not only ensures that the spinal tissues are aligned at their normal correct length but that the spine is upright and the lumbar region is comfortably curved. However this is not to say that we must not flex and extend the spine, indeed this is equally important and the human body is set to cope with such actions.

To find your own neutral position, stand with your back to a wall. Your buttocks and shoulders should touch the wall. Place the flat of your hand between the wall and the small of your back. Try to tilt your pelvis so you flatten your back and then tilt your pelvis the other way so you increase the hollow in the lower back. Your neutral position is halfway between the flat and hollow positions. You should just be able to place the flat of your hand between your back and the wall. If you can only place your fingers through, your back is too flat, if your whole hand up to your wrist can pass through the space, your back is too hollow (fig b illustrates the varying postural deviations).

Postural problems can be corrected through prescribed flexibility and strength training exercises specific to the postural problem.

If you incorporate core stability and trunk exercises into your triathlon or multi-sport training you will be more likely to retain greater body control (core stability) which will enhance the technical performance of each discipline in your training sessions and race events.

The core exercises detailed below are only the basics of what is a complete training session in itself. To achieve greater core stability both flexibility and strength exercises should be completed. For further information regarding core stability, posture, or sports specific conditioning please contact Body Charge on 0870 855 4111 (UK).

Before implementing the following exercises or any other fitness exercises into your multi-sport preparation, it is recommended that you consult your GP. If you feel dizzy or disorientated during the exercises stop the exercise immediately. Gradually build confidence before progressing the exercise.

Core Stability & Trunk Exercises
Basic Trunk Curl (Exercise targets Rectus Abdominis)

   
Start Position                     Finish Position

Exercise Points

• Lie flat on your back on an exercise mat with knees bent at 45 degrees and feet hip width apart.
• Ensure that the lower back remains fixed to the floor slowly flex your spine so the shoulders are raised off the floor as pictured. Remembering to breathe out as the shoulders are raised.
• Hands should be placed by the side of the head throughout the exercise and not behind the neck or head.
• Gently lower the trunk back to the starting position.
• Repeat 10 – 15 times for 2 sets.
• After your complete exercise routine please ensure to stretch as illustrated. Not only will this prevent post exercise soreness it will also increase muscle flexibility.

Lower Back Extension Exercise (Exercise targets Errector Spinae (Lower Back), Transverse Abdominis)

  
Start Position                    Finish Position

Exercise Points

• Lie flat on your stomach on an exercise mat with your arms resting by your side with the palms of your hands facing the ceiling.
• Raise the back within a comfortable range, remembering to breathe out as you raise the back. Hold in the raised position for 1-2 seconds
• Gently lower the trunk back to the start position.
• Repeat 10 – 15 times for 2 sets.

Full Body Plank (Exercise targets Obliques, Transverse Abdominis, Rectus Abdominis)

  
Start Position                    Finish Position

Exercise Points

• Start the exercise in a kneeling position with your forearms on the floor, elbows bent and in line with the shoulders.
• Extend the legs to adopt a press up type position, keeping the arms and upper body fixed from the starting position. Distal balance is maintained from the balls of the feet.
• Hold the position whilst maintaining a neutral spine and keeping the elbows in line with the shoulders. Maintenance of a neutral spine throughout the exercise is essential, also remembering to breathe as normal.
• Duration of the exercise is variable dependant on an individuals existing core strength. Repeat 3 times for the same duration of 20 seconds to start with.

Ball Twist (Exercise targets Obliques, Transversus Abdominis, Rectus Abdominis)

  
Start Position                   Finish Position

Exercise Points

• Stand with feet firmly fixed on the floor, shoulder width apart.
• Hold a medicine ball (or weighted object) out to the front at chest height.
• Maintain an upright posture (to allow pure rotation of the spine and shoulders during the exercise) and rotate as far as you can to your left, keeping your hips stable.
• Return to the starting position and repeat the exercise on the same side 10 – 15 repetitions.
• Change sides rotate to the right 10 – 15 repetitions, repeat for 2 sets.

Trunk Stretch

• After your complete exercise routine please ensure to stretch as illustrated. Not only will this prevent post exercise soreness it will also increase muscle flexibility.
• Hold for 10 – 30 seconds per stretch for 3 repetitions remembering to breathe as normal.

Lower Back Stretch

• After your complete exercise routine please ensure to stretch as illustrated. Not only will this prevent post exercise soreness it will also increase muscle flexibility.
• Hold for 10 – 30 seconds per stretch for 3 repetitions remembering to breathe as normal.

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