single-leg floor bridging. This is an exercise
such as a squat to shoulder press, or squat
maintenance along with proper periodization
used to activate the glute and hamstring and
to cable row. These integrated dynamic
of swim, cycle, run, and strength training will
also requires core stability. While laying on the
movements can be performed 2-7 days per
allow for any triathlete to race stronger and
floor with one leg extended and elevated and
week for 1-3 sets of 10-15 repetitions and a
longer. Listen to your body, and know when
one leg bent and planted on the floor, draw
slow and controlled tempo. Note that many
to keep pushing through workouts, and when
in the abdominals and activate the glutes to
of the activation and integration exercises
you may need to take a few recovery days.
extend the hips up as high as possible.
illustrated here for the triathlete involve
With proper assessment followed by specific
single-leg movement. This will help not only
corrective exercise and care, you can go a long
strengthen the targeted muscle groups, but
way toward injury-proofing your body for next
will also stabilize
season!
the ankle, knee,
and hip complexes
Joe Sigismondo, M.S., NASM CPT/PES/
one leg at a time
CES, USAT L1, is a personal trainer and area
FIgure 8
to help with cycling
fitness manager residing in Philadelphia, Pa.
and running
His background includes a M.S. in Sports
Figure 8 shows a plank. This core stability
mechanics. Figure
Management from Neumann University
exercise is mainly used to activate the
10 shows a single
as well as certifications as a personal
transverse abdominus, which stabilizes the
leg Romanian
trainer, corrective exercise specialist, and
spine and entire midsection, but is also
deadlift, which
performance enhancement specialist through
effective at recruiting hips and shoulder
can be done with
the National Academy of Sports Medicine.
stabilizers. Hold the prone (face down)
or without added
FIgure 10 He is also certified through USA Triathlon
position balanced on the forearms and balls
weight. This
as a Level 1 Coach. Joe has competed in
of the feet for anywhere from 30 seconds
exercise focuses
all distances of Triathlon since 2000, and
to a few minutes. Be sure to tightened the
on integrating the entire lower body with
coaches and trains a wide variety of athletes
entire body and maintain a straight line
emphasis on the posterior chain Hamstrings
and non-athletes. Joe can be reached at
from your shoulders to your feet. Figure 9
and Glutes. Figure 3 shows a single-leg squat
joseph.sigismondo@gmail.com or http://
shows dumbbell
without weight. This exercise again integrates
www.hfpn.com/Trainer-PROfile-cid-1636.
shoulder scaption.
the entire lower body, but with an emphasis
html?uid=27366
This exercise is
on the quadriceps.
completed by
slowly raising and
ConClusIon
lowering a set of
While certain injuries cannot be predicted
light dumbbells in
or prevented, the strategies
front of the body at
noted here will help to develop
a 45 degree angle
a comprehensive program to
from the shoulder.
correct imbalances that could lead
It is key to note
to decreased performance and
the importance
injury. When injuries do occur,
of stabilizing and
it is important to know when to
FIgure 9
bracing the core to
rest and even seek the help of
avoid any swaying
a medical professional. One of
up the upper body, as well as stabilizing the
the most important acronyms to
shoulder blades by holding a contraction
remember if you get a sports injury
with the lower trapezius to pull the shoulder
is R.I.C.E. R.I.C.E. stands for rest,
blades down and together. Adding these
ice, compression and elevation.
exercises into an athlete’s core and strength
Using these four immediate first
training program allows for increased
aid measures can relieve pain, limit
activation of typically underactive muscles, as
swelling and protect the injured
well as the strengthening and stabilizing the
tissues, all of which help speed
muscles surrounding the ankle, knee, hip, and
healing. If pain does not subside
shoulder, which are necessary for efficient
consult with a professional such as
swimming, cycling, and running.
an orthopedic, physical therapist, or
chiropractor.
IntegratIon
Athletes are encouraged to
The final step in the corrective exercise
incorporate all of these techniques
continuum is to integrate the strength and
into their training program during
stability into compound movements. The
the offseason as a way to prepare
purpose of integration is to focus on re-
for the demands of an upcoming
educating the nervous system on movement
race season, as well as to continue
patterns and ensuring that muscles are
to use these strategies to maintain
working together synergy. Integration
proper length tension relationships
techniques typically involve multi-joint
and proper motor recruitment
compound movements, such as squats or
during the race season. Proper
presses, and even combination movements
corrective exercise and preventative
USATTriWinter10pgs50-90.indd 61 12/9/09 2:59:26 PM
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