Rethinking the Discipline Behind the Disciplines: Strength Training By Lentine Zahler Chances are you’re starting to climb out of the depths of winter and getting back into a regular training program – those Spring races are right around the corner! But, as you kiss the trainer, the treadmill and those dark mornings at the…
Read MoreStrength Training
I have been swimming since I was little but have not participated in coached adult swimming sessions until college. While I knew that my technique was decent I could not figure out why I was relatively slow in the water. So I asked the coach on the deck and he said to me: “ You…
Read More
As athletes, we often focus much of our training on swim, bike, and run; especially when pushed for time, we tend to negate some other very important steps we can take to make us better, stronger athletes and less injury prone. One such small workout we can do that I feel has a big importance…
Read More
It’s funny, but it’s one of the most common questions I get during the last weeks of training before the season’s first race is “How can I be sure that I’m ready?” Well… If you’re not ready by now, there’s not much you can do. There is a TON of good advice out there on…
Read More
With the changing weather, shorter days and holidays, training through the winter months is more art than science. Many athletes see the winter as a time to get ahead and start building a base for next season. However, with the obstacle mentioned above, that can be very difficult, but it’s not impossible. Here are some…
Read More
Athletes commonly ask me about how to make their time on the trainer more enjoyable. For most of us “type A” triathletes more effective equals more enjoyable, so here are some ways to hopefully do both. First of all make sure that you have an INTENT for the workout (for example you may need an…
Read MoreGeneral Adaptation Phase Frequency: 2-3 times per week. Sets: 2 to 5 ideally, with 3 working sets. Repetitions: 15-25 Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. between circuits. Tempo: 1 count lift, 1 count isometric (pause at bottom), 2 count lower, 0 count rest….
Read MoreThe Winter Program – Beginner by USAT Level II Coach, Mike Ricci This Program is adapted from Joe Friel’s Training Bible – I have added my own exercises where I thought it was appropriate. The Exercises One legged squats: Try to create a 15-30 degree squat movement (this is much less than the typical parallel squat)…
Read MoreD3 Multisport: Plyometrics Program Plyo Routine #1 Run 10 minutes to warm up and end at a field where you can do your drills. One leg hops 20-30 times (for distance) Two leg hops 20-30 times (for distance) Box jumps 20-30 times (for height) 6×100 yd skipping for distance (walk back to the start –…
Read MoreD3 Multisport: Core Strength Program, Part VI Days per week: 2-3 (max) I recommend doing 2 sets of 10-15 reps. Go easy first time out– these can hurt you for a few days. Quality over quantity! Roman chairs or Basket Hangs. Repetitions: 12 Starting position (left), finish position (right). Exercise 2: Alternative Supermans…
Read MorePage 1 of 22
