Training
FRONT PLANK:
HOW TO DO IT: Lie facedown with forearms on the ground under your chest. Push up off the elbows, supporting your weight on the forearms. Tuck your chin so that your head is in line with you body. Pull toes toward shins. Push your chest as far away from the ground as possible, but don’t sag or bend your back. Hold for 30 seconds. Work your way up to 1 minute and ultimately 2 minutes.
WHY DO IT? The front plank strengthens and stabilizes your shoulders, hips, and torso.
WHEN TO DO IT? During a core strength routine.
LATERAL BOUND:
HOW TO DO IT: Stand balanced on your left leg, with your right foot off the ground. Squat slightly with your left leg, then use your leg and glutes to jump laterally. Extend your ankle, knee, and hip and land on the opposite leg only, maintaining your balance. Repeat to the other side. Hold for a three count on each side. Do 10 reps to each side. Wait 30 seconds and do another set.
WHY DO IT? The lateral bound builds explosive lateral power in your legs and also stabilizes the hips.
WHEN TO DO IT? During a core strength routine.
V-SIT CRUNCH:
HOW TO DO IT: From a seated position, engage your core by pulling your bellybutton in, and lift legs to a 45-degree angle. Reach your arms forward toward your shins. Hold the “V” position for 2 seconds. Return to starting position. Do 10 of these, working your way up to 30.
WHY DO IT? The v-sit crunch works the internal and external obliques, along with the rectus abdominis. It also engages the hip flexors.
WHEN TO DO IT? During a core strength routine.
MEDICINE BALL THROW:
HOW TO DO IT: Facing a sturdy (preferably masonry) wall, stand 3 feet away and hold a medicine ball at waist level. Rotate trunk away from wall, taking ball behind your hip. Initiate the throw by thrusting your hip toward the wall, followed by your trunk, arms, and the ball. With one hand under the ball and the other behind it, catch it with arms slightly bent. Repeat for 10 reps on each side.
WHY DO IT? This builds strength and stability in the hips and torso.
WHEN TO DO IT? During a core strength routine. (Note: No wall available? Grab a partner and instead of throwing the ball, twist back and forth, exchanging the ball to your partner.)
Pete Williams is an avid triathlete, NASM-certified personal trainer, and co-author of Mark Verstegen’s Core Performance book series. He lives in Clearwater, Fla.
28 USA TRIATHLON SUMMER 2013
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108