In this video Kerry Sullivan shows and dynamic stretching exercises that you can do.
Dynamic stretching is a way to stretch your muscles by using movement. This is a more effective way for athletes to build flexibility as it teaches the body how to become flexible through a full range of motion and thus you are able to notice the difference more when swimming, cycling and running.
In this video, Ben Greenfield shows you how to lift weights for triathlon using some of the basic strength and power moves he used in his Ironman Hawaii preparation.
Next Monday, Ben & Kerry will be teaching a live audio Q&A / seminar on how to lift weights for triathlon. To get you ready for that call, and also to give you some examples of exactly how you should be approaching weight training as a triathlete, here is a video from Ben Greenfield.
In this video, Ben explains how to weight train for triathlon, and demonstrates his top 4 exercises to get you faster and stronger as quickly as possible!
Here is a strength training routine that you all can do. It is broken down into a warm and then the main set. The reps, sets and exercises are specific to the off season
WARM UP
NOTE: In this video note my head position on the wood chopper. It is incorrect! keep head up in a neutral position as though you are walking
1) 1 minute of jumping jacks
2) 20 X stager stance wood choopers in all positions and angles in short range of motion as fast as you can
Stagger Stance Wood Choppers (right leg in front, then left leg in front) as fast as you can side to side. Then do wood choppers from opposite hip to opposite shoulder in same stager stance. Make sure you right hip to left shoulder and left hip to right shoulder with both left and right leg as lead leg.
3) 1 minute of jumping jacks
4) 20 X stager stance wood choopers in all leg positions and angles as above BUT in WIDER RANGE OF MOTION then first set. Do as fast as you can
MAIN SET
1) 40X Alternating lunges with a twist. You can do this with bar on back or medicine ball. Be sure to twist into lead leg you lunge with.
2) 20X Crab walk push ups. You can make the crab walk as long as you want
3) 40X Alternating side lunges (20 on each leg) with a reach to the toe. Load with dumb bells or bar on back. Only reach to toe if you have dumb bells.
4) 40X Planks with Alternating pull (20 pulls on each arm)
The main set is done as circut, with no rest between reps or circuts. The weight should be light as reps are high this in the first phase of breaking you in to a strength training program. As you get closer to race day reps, weight, frequency and tempo will change.
If yo are looking to amp it up even more through in 30 secs of jumping jacks or blurpees. ENJOY & ROCK ON!
Keep reading for some awesome discounts that Greg set up for Rock Star Triathlete Academy members only!
In this video, Ben Greenfield demonstrates three moves that you can do with a single dumbbell to make yourself a better, more functionally moving triathlete.
Exercises and techniques to fix and prevent shin splints and plantar fasciitis. These are also great exercises to help to recover from ankle injuries.
Push ups are one of my favorite exercises because you can do them any where and they incorporate whole body strength and coordination. Here are some great variations you can use in your own strength training.
These 3 exercises allow you to build massive overall body strength and get a decent cardio workout too. The great thing about these 3 exercises is you can do them anywhere. Enjoy!
Do your achilles tendons (lower legs above the ankles) get sore and stiff after a workout? Then try this cheap trick for icing sore achilles that Ben demonstrates in the video.