JC Santana has authored over 60 DVDs and books in areas of fitness and performance enhancement. He is considered by many to be the leader in functional strength training. JC has worked with The Yankees, Patriots, Dolphins, Marlins and UFC fighters to name a few. Today he is currently responsible for the men’s basketball, men’s and women’s cross country, track and field, women’s volleyball, and the men’s and women’s swimming strength and conditioning programs at Florida Atlantic University. We recommend you ask JC questions about cross training and strength training for triathlon.
In this call, JC addresses:
Mike – Siesta Key
I seem to pull my calf muscle once each season. What exercises should I incorporate into my routines to overcome this problem.
Rob – Manila, Philippines
How often should I incorporate conditioning exercises in the base phase of training? Should I continue through the build and peak phases?
Nancy – Franklin MA
Hi JC, Could you share some recommendations on how to identify if a muscle imbalance exists? Also, what type of strength training do you recommend to triathletes in the offseason? Thanks
Ironmanrk – Riverside, CA
We hearing so much about Crossfit Endurance Training now days…do you feel this method favored by Navey Seals, police units, etc. can transform the sport of triathlon?
Ron – Soho, London, UK
As a age grouper… I just turn 50th, but in the best shape of my life! I feel I need to doing strenght training in season as much as out of season in order to stay on top of my conditioning and top form. Do you agree with this view point or I’m over doing it?
Blaine – Cedar Rapids, IA
I’m currently doing squats, lunges, and step-ups to add power to my bike. Are these good exercises to add power? Would you suggest any others?
Rebecca Rourk – Dallas, Tx
I suffer from very tight IT bands. I can’t seem to run much further than six miles before both of them tighten up and the pain on the sides of my knees makes me have to stop. They only bother me when I run. I started rolling them daily but have not been doing it daily for very long. I would love some suggestions on exercises, stretches or anything else that would help solve this nagging problem.
Rebecca Rourk – Dallas, Tx
One of my weaknesses on the bike is hill climbing. I have been in the gym during the off season to improve strentgth. I’d love some suggestions on which exercises, in the gym, will make the biggest impact to improve my strength for hill climbing on my bike.
Graeme – London
In a recent interview Brett Sutton said that flexibility was not important for running and cycling and could be worked around for swimming and said it was over emphasised by most re Triathlon… do you agree?
Ironmanrk – Riverside, CA
What’s most important exercise to include in strength training to bullet proof knee\legs from injuries?
Ironmanrk – Riverside, CA
What’s most important exercise to include in strength training to bullet proof knee\legs from injuries?
Chuck – Cincinnati
I know it will vary for everyone, but for someone focused on Triathlons, how can I evaluate “how strong I should be”? How can I tell when adding some muscle will make me better/faster in the sport?
Todd – Calgary, Alberta
Hey JC, I’m looking for some more creative strength exercises for strengthening shoulders and lats for swimming. Other than the typical pull downs and rows, anything I can add to keep my body guessing. My core and legs are strong – the first muscles that I push to exhaustion are my lats, deltoids and triceps. Would love any new functional exercises to add to my routine. Thanks!
Chris Janzen – London, UK
Hey Guys, My current weak link is my glut minor on the right side (…leads to pelvic rotation, it band issues). In fact, most of my right side is about 10-15% weaker than my right — and I’m right handed in all sports.. How should I best approach strength training to get better balance?
Manny – Irvine, CA
JC, when training for distance running (within the context of IM Triathlon), I’ve run into several schools of thought. The first is lots of aerobic training volume, the second is a mix of lots of aerobic training and some HIT, the third is HIT sprints and weight training, primarily squatting. Since Im a busy guy and want to make the most out of my training time, what is the best regimen in your opinion, for a beginner squatter?
Jeremy – Royal Oak MI
The hardest part about strength training is knowing WHEN to fit it in. I generally SBR 3 times each per week. When is the best time to do strength workouts so that I can maximize effectiveness.
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