Strength Training
ROMANIAN DEADLIFT WITH REACH
SINGLE-LEG
HOW TO DO IT: Stand with medicine
ball in hands and one knee elevated to a 90-degree angle. Reach your arms out in front of you and extend the lifted leg so it is straight back. Hold the position for
MEDICINE BALL THIGH BLOCK THROW
a couple seconds before returning to the starting position. Repeat for three sets of 8-12 reps per side.
WHY DO IT: Activates the hamstrings and works on balance and propriocep-
tion. Also includes important reach and extension to help with your swim.
BAND RESISTANCE STEP UP
HOW TO DO IT: Attach resistance HOW TO DO IT: Stand across
from a coach or training part- ner who will toss a medicine ball toward you. Strike the ball mid-thigh with an explosive,
fluid movement. Keep your feet dorsiflexed, head still and chin
neutral. Activate core and avoid twisting or extrane- ous motion. Repeat for three sets of 8-12 reps. WHY DO IT: Improves the neural patterns of running
while working on proprioception, balance and the econo- my of movement.
band around waist. Stand with feet parallel about hip-width apart,
shoulders back, chin neutral and chest out. Step up to place your leading foot on the platform, while pushing off with the trailing leg. Raise your body onto the platform
and raise your trailing leg so your thigh is
parallel with the ground in thigh block position,
driving arms as you
BOSU BALL SWIMMER
HOW TO DO IT: Lie face down on a Bosu trainer with your pelvis
and lower abdomen centered on the dome. After you find your bal- ance, lift your legs up, squeeze your glutes and extend your arms forward (for a variation of this exercise, bring elbows to 90 degrees as pictured). Begin to flutter kick your legs and move arms up and down at the same pace. Keep your core stable and head in a neutral posi- tion. Maintain exercise for 20-35 seconds and repeat for three sets. WHY DO IT: Great dryland swimming exercise that works back extension and activates the glutes and hamstrings.
Thank you to Elite Triathlon Academy athletes Erin Jones and Luke Farkas for demonstrating these exercises at the United States Olympic Training Center.
26 USA TRIATHLON WINTER 2014 WHY DO IT:
Total body exer- cise designed to improve running
economy by mak- ing you stronger.
step. Step down and repeat for three sets of 8 reps per leg. For progres- sion, wear a weighted vest.
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