Strength and Conditioning

Strength and Conditioning

Athletes need to create a physical platform to support the volume of training associated with endurance sports. Metabolically we can make progress quickly in our aerobic fitness, strength however lags behind, hence the higher ratio of injuries in new athletes or when we increase our training volumes.

Basically you can have a V8 engine but it's built around a 'Rusty Chassis' so you'll never get the performance outcomes that your cars capable of!

By following the program twice a week you will develop fundamental strength & support basic functional movement patterns associated with triathlon it will also aid in:

  • Injury Prevention
  • Improved Economy of movement
  • Allows greater capacity for increased work load

We will be integrating the following programs into the Monday night track sessions, should anyone have concerns with injuries or technique please see the coaching team to discuss.

 

Lower Body Development

Squats

Step over lunges (right & left)

Step up knee drives

Jump Squats

Progression

Week 01-04 - 3 Sets

Week 05-09 - 4 Sets

Week 10-14 - 5 Sets

 

Basic Core Plan

Plank

Side planks

Pedestal

Mountain climbers

Advancement on the basic above is to add leg lifts

Progression

Week 01-04 hold 30 secs

Week 05-08 hold 45 secs

Week 09-12 hold 1 min

 

More Information Available Here:
10-mins-is-better-than-nothing

BASIC-TRIATHLETES-GYM-PROGRAM

Build-Base-Bust

Weights-for-Triathletes-NEWT-2012

NEWT-WINTER-CONDITIONING-PROGRAM-2012

Triathletes-Strength-Conditioning-Training-NEWT-DEC12

Comments are closed