Archive for practice
48 Hours With Former World Triathlon Champion Tim Don
Posted in Training Articles / Sessions with tags Athletic Performance Coaching, cadence, coaching, cycling, evolution running, Freestyle, hoboken, Metabolic Conditioning, metronome, metronome training, minimalist, NYC, practice, time trialing, Total Immersion Swimming, treadmill work, Triathletes, triathlon on December 9, 2011 by fastertodayTriathlon Strength & Conditioning with Swimming Session
Posted in Training Articles / Sessions with tags Athletic Performance Coaching, cadence, Chi Running, Deliberate practice, evolution running, fitness, Kettlebells, Metabolic Conditioning, metronome, metronome training, minimalist, New Jersey, New York City, practice, RKC Kettlebell Instructor, Stamina, strength, time trialing, Total Immersion Swimming, Training, treadmill work, triathlon on December 8, 2011 by fastertodayTo Grow, Leave What You Know Behind
Triathlon Ratio Strength & Conditioning with Swimming
Pre Workout: 10 minutes
Corrective Stretches / Exercises:
- Ankle Stretch – 1 minute
- Hip Flexor Stretch (left leg) – 1 minute
- Hip Flexor Stretch (right leg) – 1 minute
- Hamstring Stretch – 1 minute
- Cossack Squat (left leg) – 1 minute
- Cossack Squat (right leg) – 1 minute
- T-Spine Stretch (left side) – 1 minute
- T-Spine Stretch (right side) – 1 minute
- Arm Bar (left arm) – 1 minute
- Arm Bar (right arm) – 1 minute
Strength & Conditioning: 30 minutes
- Push Ups – 40 seconds
- Rest – 20 seconds
- Cossack Squats – 40 seconds
- Rest – 20 seconds
- Alternating Pistol Squats – 40 seconds
- Rest – 20 seconds
THIS IS 1 ROUND. Repeat for a total of 10 ROUNDS
Swimming: 40 minutes
- Swim – 3 minutes (closed hands / fist drill, uni-lateral breathing & bi-lateral breathing)
- Rest – 1 minutes
THIS IS 1 ROUND. Repeat for a total of 10 ROUNDS
Tempo Trainer settings for each set: 1.25, 1.15, 1.05, 1.00, 0.95, 0.90, 1.00, 1.00, 1.20, 1.30
Post Workout: 10 minutes
Corrective Stretches / Exercises:
- Ankle Stretch – 1 minute
- Hip Flexor Stretch (left leg) – 1 minute
- Hip Flexor Stretch (right leg) – 1 minute
- Hamstring Stretch – 1 minute
- Cossack Squat (left leg) – 1 minute
- Cossack Squat (right leg) – 1 minute
- T-Spine Stretch (left side) – 1 minute
- T-Spine Stretch (right side) – 1 minute
- Arm Bar (left arm) – 1 minute
- Arm Bar (right arm) – 1 minute
