For multi-sport
events like triathlons, many athletes follow a strictly endurance-based
training regimen, meaning that they spend all their workout time running,
cycling and swimming.
One of the main
reasons for this is that triathletes must very strictly manage their schedule
(family, work, training) and simply run out of time to do anything else. There
is no time left in a busy schedule to get to the gym so therefore core and
overall strength training is often neglected.
Consequently, triathletes tend to miss out on the huge
performance benefit of functional core and strength training. And most
importantly triathletes become more prone to injury.
Due to the high volume of repetitive movement placed on the
joints, minimizing the impact can help prevent injury and lead to better
performance. TRX is a great form of low
impact strength training as there is no external load (weight) placed on the
joints other than one’s own bodyweight.
Because of all the running and cycling, triathletes need
strong core muscles to maintain good running posture and to prevent getting a
sore back from being in an aero position for many hours. TRX training can also help improve a
triathletes’ balance, agility and stabilization of the spine during certain
movements.There is no doubt that for triathletes, functional core and
strength training is a must to improve performance as well as prevent injury.
For triathletes it’s important to focus on exercises that
engage the core, the posterior chain (muscles in the back of the body), the
hips, and the powerful muscles of the lower body, back and shoulders. This will
boost your training efficiency and race performance.
For most triathletes, however, the benefits of core and
strength training are outweighed by the fear of gaining too much bulk and the
loss of flexibility. In addition, most fear that if they aren’t swimming,
cycling or running then they are not making progress in their training.
If you have several triathlons on your schedule this season,
spending a few short sessions on the TRX can help you improve your time and
allow you to still be racing in September after a long season.
Here are six TRX
exercises (two for each discipline) that will help you become a stronger
triathlete and improve your performance.
This entire workout can be completed in about 30 min.
EXERCISES TO IMPROVE YOUR
SWIM:
(1) TRX 1-Arm Power Pull
Stand with feet hip-width apart, facing TRX, holding one handle in right hand, keeping right elbow at shoulder height. With feet flat, lean torso back, bending knees so body forms a tabletop position and strap is completely taut with right arm extended; reach left hand toward floor directly behind you as low as you can, looking behind you as you lean back. Using right arm, pull body up to start position, keeping right arm close to ribs; reach left hand toward the anchor and slightly rotate your torso to activate the obliques. Do 15 reps; switch sides and repeat. Do 2 sets.
(1) TRX 1-Arm Power Pull
Stand with feet hip-width apart, facing TRX, holding one handle in right hand, keeping right elbow at shoulder height. With feet flat, lean torso back, bending knees so body forms a tabletop position and strap is completely taut with right arm extended; reach left hand toward floor directly behind you as low as you can, looking behind you as you lean back. Using right arm, pull body up to start position, keeping right arm close to ribs; reach left hand toward the anchor and slightly rotate your torso to activate the obliques. Do 15 reps; switch sides and repeat. Do 2 sets.
***For an advanced version of this exercise, have a partner
stand in front of you and as soon as your arm reaches towards the anchor, have
them push your arm down.
(2) TRX Swimmers
Pull
Stand with feet in offset position, front foot flat and
back foot on toes. With hands beside
your hips and palms facing backwards, lean back keeping arms straight and
straps tight. Rock back onto the heel of
your front foot and flat on your rear foot.
As soon as your arms are extended fully, push down on handles keeping
arms straight and push yourself back to starting position. Do 5-8 reps, switch feet position and do
another 5-8 reps. Do 3 sets
EXERCISES TO IMPROVE YOUR
BIKE:
(1) TRX Hip Press
Lie on your back with knees bent, feet in lower loops, hands on floor beside hips. Lift your hips toward the ceiling, pressing into your heels until shoulders, knees and hips form a straight line. Hold for 10 sec, then slowly lower your hips to the floor. Repeat 5 times. Do 2-3 sets.
(1) TRX Hip Press
Lie on your back with knees bent, feet in lower loops, hands on floor beside hips. Lift your hips toward the ceiling, pressing into your heels until shoulders, knees and hips form a straight line. Hold for 10 sec, then slowly lower your hips to the floor. Repeat 5 times. Do 2-3 sets.
***For an advanced version of this exercise, lift your arms
off the ground and place them above your chest with your hands towards the
ceiling.
(2) TRX Pistol
Squat
Hold onto the TRX and lift one leg straight out in front
of you. Drop into a single-leg squat, keeping your knee and toe facing
forward. Squat down as deep as you can
and make sure to push through your heel as you return to the starting position. Do 10-15 reps; switch sides and repeat. Do 2-3 sets.
***For an advanced version of this exercises, try adding
a hop and switching legs
EXERCISES TO IMPOVE YOUR RUN:
(1) TRX Crossing Balance Lunge
Stand with feet hip-width apart, elbows bent, and hands holding TRX straps in front of chest. Cross right leg behind left, stepping right foot out to left, and then bend both knees about 90 degrees to lower into a curtsy lunge with rear foot touching ground. Return to start; switch legs and repeat. Do 20 reps, alternating sides. Do 3 sets.
(1) TRX Crossing Balance Lunge
Stand with feet hip-width apart, elbows bent, and hands holding TRX straps in front of chest. Cross right leg behind left, stepping right foot out to left, and then bend both knees about 90 degrees to lower into a curtsy lunge with rear foot touching ground. Return to start; switch legs and repeat. Do 20 reps, alternating sides. Do 3 sets.
***For an advanced version of this exercise, keep the rear
leg off the ground and add a hop with the front leg.
(2) TRX Sprinter
Start
Stand facing away from the anchor point at a 45 degree
angle with the handles underneath your armpits.
Step back into a reverse lunge with right leg. Keeping the chest lifted, push off the right
foot and drive the right leg forward lifting foot off the ground and pause for
1-3 sec., then return to a reverse lunge.
Do 15-20 reps; switch sides and repeat.
Do 3 sets.
If you are a triathlete and don’t have access to a TRX or
don’t know how to use a TRX, contact me and I will be happy to take you through
a performance training session. info@elevatedsp.com