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Exercise Type
Core
Multi
Joint
Exercise
Push Press
Load
80%
1RM
Sets
3
Reps
6
Rest
3-8
mins.
Primary Muscles Used
Rationale
References
Anterior, middle, posterior
deltoids, Triceps brachii
(long medial), Rhomboid
major, Pectoralis major,
Latissimus dorsi,
Infraspinatus, Rectus
abdominis.
Targets core
and upper
body areas
required for
swimming
technique,
cycle and
run posture
Kraemer and
Ratamess
2004.
Vastus lateralis, intermedius,
medialis, Rectus femoris,
Biceps femoris (long &
short), Semimembranosus,
Semitendinosus, Gluteus
maximus, minimus, medius.
Adductor longus, magnus.
Gracilis. Pectineus. External
oblique, Rectus abdominis.
Core
Multi
Joint
Squat
80%
1RM
3
6
3-8
mins.
Core
Multi
Joint
Bench Press
80%
1RM
3
6
3-8
mins.
Core
Multi
Joint
Lat.
Pull-down
80%
1RM
6
3-8
mins.
Latissimus dorsi, Teres
major, Trapezius inferior
portion, Biceps brachii,
Brachialis, Pectoralis major.
3-5
mins.
Vastus lateralis, intermedius,
medialis,Rectus femoris,
Biceps femoris(long &
short), Semimembranosus,
Semitendinosus, Gluteus
maximus, llispsoas,
Sartorious,
Gastrocnemius./Arms, Back,
Chest, Quadriceps,
Hamstrings, Calves,
Abdominals
Superset
Multi Joint
Muscle
imbalance
Single Joint
Leg Drive/
Farmers Walk
Reverse Back
Extensions
BW/10k
g.
BW
3
3
3
10
10
Pectoralis major, Triceps
brachii (long medial),
Anterior deltoid.
3-5
mins.
Biceps femoris (long &
short), Semimembranosus,
Semitendinosus. Gluteus
maximus, minimus, medius.
Erector spinae, Trapezius
Flexibility
Foam roll & stretch
Hamstrings
BW
N/A
N/A
N/A
Biceps femoris(long &
short), Semimembranosus,
Semitendinosus
Flexibility
Foam roll & stretch
Calves
BW
N/A
N/A
N/A
Gastrocnemius, Soleus
Flexibility
Foam roll & stretch
Lower back
BW
N/A
N/A
N/A
Erector spinae
Flexibility
Foam roll & stretch
Gluteal
BW
N/A
N/A
N/A
Gluteus maximus, minimus,
medius
Flexibility
Stretch Upper
Back
BW
N/A
N/A
N/A
Latissimus dorsi, Teres
major,
Trapezius, Rhomboid major
Improves
Running and
cycling
economy.
Improves
gluteal
strength,
Targets
muscles
used in the
swim
Large
muscles
used for
swim
endurance
Improves
running
mechanics.
Targets
every major
muscle
group
improving
balance and
posture
Improves all
muscles in
posterior
chain
increase
function in
all aspects
of Triathlon
Reduce
soreness
and
improves
strength.
Improves
movement in
calves
leading to
better
cycling and
running
performance
Improves
mobility in
lower back
Improves leg
functionality.
Improves
gluteus med
Improves
range of
motion in the
arms, for
swim and
run
Chapman et
al., 1998
Fleck and
Kraemer, 2004
Day and
Johnson, 2012
Dallam 2008
McGill et al.,
2009
Woods et al.,
2007
Kokkonen et
al., 2010
McDonald et
al., 2013
Guissard and
Duchateau
2004
Woods et al,
2009
O’Sullivan et
al., 2009
Baechle and
Earle 2008
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