6 TRX exercises for triathletes

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.

***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.

***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.

***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. 

 ***For an advanced version of this exercise, try adding a plyometric hop to each rep.  As you drive your rear leg forward, slightly hop forward with your front foot and then immediately hop back, and then step back into a reverse lunge. 

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

Upper Body Challenge

For a little fun, here is an upper body challenge you can try.

See how many strict pushups you can do in 3 min.  Not only is this a great upper body "push" exercise, but it is also a test of muscular endurance.  Some of you might be able to crank out 30-50 in a row, but then once lactic acid has set in your muscles, will you be able to keep going?

There are several different ways you can attempt this challenge.  Here are three ways...

1.  The first option is to do as many as possible without stopping as fast as you can.  Then rest and make a second attempt in the same fashion, going to failure.

2.  The second option is to do as many as possible without stopping as fast as you can, and then rest for 1/2 the time it took you to complete the reps.  For example, say you did 40 reps without stopping and it took you 40 sec, you would then rest 20 sec  and continue cranking out the reps.

3.  The third option is to choose a specific number of reps you can comfortably hit without going to failure, and then rest 15 sec. and continue. So, a good guess would be shoot for 20 reps, rest 15 sec, then another 20 reps, rest 15 sec and continue.

I chose to do the third option but seemed unable to keep the 20 reps going after 60.  I ended up with 90.

It might be fun to try all three different options, once per week and see which one gives you the best result.

If you take on this challenge, do me a favor and post your results in the comments section below.

I will be posting a weekly plan soon that for those who are interested in improving their pushup numbers.  

Obstacle course training camp videos

Great weather in Bend this weekend made for good times during week 2 of my 6-week obstacle course training camp. Lots of running, pullups, tire flips, sandbag carries, crunches, low hurdle crawls, bear crawls, and of course burpees.

My camp runs April 11-May 24 and is open to drop-ins.  The cost for one day is $20.  If you are preparing for a Spartan Race, Tough Mudder, or any other obstacle course/mud run event you need to be out here training.  You'll improve your cardiovascular fitness, coordination, upper and lower body strength, and learn to never give up.

www.elevatedsp.com for more information
info@elevatedsp.com to contact me,

How to do a KB Swing

Derri Sandberg demonstrating the KB Swing

KB Swings can be a great exercise to develop the posterior chain muscles (glutes, hamstrings, lower back) if done correctly.  However, like most exercises, if done with poor form, an injury may result.

I see many people doing what they think is a KB Swing, but is actually completely wrong and sometimes dangerous looking.  The biggest mistake I see most people make is squat and lift the KB with their arms.  The Swing is NOT a squat, but rather a hip hinge.  The weight is propelled upward by the hips rather than by the arms.

Imagine a rod running through your hips from the side and if you squatted it would cause excruciating pain.  However, if you just pivot on the rod everything feels fine.  This is what I have my clients imagine when doing a Swing.

Learn proper mechanics of the KB Swing and watch your strength and cardiovascular fitness improve dramatically.  Your hamstrings will become very strong, as will your grip strength.

If you want to learn how to do it properly, seek the advice of a trained fitness professional or anyone with an RKC certification.

5 hamstring exercises for track athletes

Hamstrings are the most powerful leg muscle for track athletes as they transfer power between the knees and hips, propelling your forward momentum, and control athletic performance.  Strong hamstrings are critical for any track athlete who wants to run fast or jump high.

Athletes should condition their hamstrings in movement patterns that are similar to their respective sport/s.  For he purpose of this article, track athletes should train their hamstring muscles in the linear and horizontal movements (such as in running or jumping).

Hamstring are often underdeveloped and weak in comparison to the quadriceps muscle.  Strengthening the hamstring muscle can prevent potential injuries to the knee and muscle strains in the leg.  Weak hamstrings will also limit your speed potential.  

Instead of using the leg curl machine (which isolates the hamstring muscle) in the gym, track athletes should focus on exercises that engage the entire posterior chain (muscles in the back of the body) to teach the hamstrings, glutes and other "backside muscles" to work together.  Choose exercises that involve hip extension and knee flexion; critical movements in running, and your performance will improve on the track.

Here are five exercises track athletes (and avid runners) should incorporate into their strength training program .  Select 1-2 of these exercises to use per workout. 

1.       INCHWORMS

·         Assume a pushup position

·         Walk feet out towards your hands keeping legs straight until you feel a stretch in the hamstrings

·         Walk hands forward to return to the pushup position keeping legs straight

·         Perform 2-3 sets of 20 yards

2.       TRX HAMSTRING RUNNERS

·         Lie on your back and put your heels in the TRX straps

·         Bend knees to 90 degrees and lift hips off the ground

·         Slowly straighten one leg at a time as if you were running (like an upside down mountain climber)

·         Make sure to squeeze your glutes during the movement

·         Perform 3 sets of 10-12 reps each leg

3.       1-LEG SWISS BALL HAMSTRING CURLS

·         Lie on your back with both heels on the ball and knees bent at 90 degrees

·         Raise your hips off the ground keeping hands on the ground

·         Lift one leg off the ball keeping it at a 90 degree angle and keep one on the ball

·         Slowly pull the ball towards your butt and then slowly return to a straight leg

·         Make sure to keep hips elevated during the movement

·         For a greater challenge, raise your arms above your chest instead of on the ground

·         Perform 3 sets of 8-10 reps each leg

4.       2-ARM, 1-LEG DUMBBELL RDL

·         Stand with feet shoulder width apart

·         Hold one dumbbell in each hand with palms facing backwards

·         Keeping the dumbbells close to your boy and your back flat, push your hips back and lower the weights to your shins (or until a stretch is felt in the hamstrings)

·         Extend your hips to stand up and return to the starting position

·         Make sure to keep your shoulders retracted and not let them rounds forward as you hinge at the hips

·         Perform  3 sets of 6-8 reps each leg

5.       ECCENTRIC HAMSTRING CURLS

·         Kneel on the ground on both knees with a partner holding your ankles

·         Keep knees, hips, and upper body in a straight line

·         Slowly lean forward taking as long as possible to reach the ground

·         Catch yourself with your hands and immediately push your body back to starting position

·         Perform 2-3 sets of 5 reps