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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