Tag: strength

April 21, 2018 – Strength/Bike

April 21, 2018 – Strength/Bike

Ok team, getting strong will drive a lot of benefits as we look to compete in endurance events or if we just like being active in general. Today we have some pulling from the floor *deadlift* to try and load up our posterior chain.

Strength (NEED TO UPDATE!)

Warmup x 10 minute – bike, row, run

Prep:

4 rounds for quality, steady movement

Side plank 30 seconds/side
Single leg glute bridge x 10 reps/side
birddog x 10 reps/side

Strong

4 sets

5x Clean Grip Deadlift – ADD 10 LBS TO LAST WEEK

Pause for 1 second at your shins, at your knees, and then at mid thigh, then finish the deadlift by standing tall. Return the bar to the floor with a 2 second negative. Shoot for a weight that allows good form but feels just a bit challenging. These are 4 working sets of deadlift, so warm up to your weight with 4-5 sets then start counting. If you are new to deadlifting, perform 5 sets of 10 reps at a lower weight, something that feels relatively easy

Bulletproof

3 sets, rest 60 seconds between movements

12 x DB push press – moderate weight

12 x air squats with dumbells on shoulders, 2 second negative

12 x pullup – use a band to get these unbroken if you cannot do them strict


Bike

Use this bike as a recovery if you already did strength. You could also do it after the strength workout if you are up for it. With the weather warming up the objective of today’s workout is the run off the bike. These workouts where you perform two (or three) of the disciplines back-to-back are referred to as brick workouts. We will begin to incorporate more of these into our training sessions as we get closer to raceday

Bike outside for approx. 60 minutes. Feel free to push a bit harder on the hills, but have fun and enjoy.

Followed by a quick transition to run gear and 10 minutes of running at a comfortable pace.

If on a trainer:

45 minutes easy riding @ 85-90 RPM followed by quick transition to running shoes + 10 minutes of running at a comfortable pace

April 14, 2018 – Strength/Bike

April 14, 2018 – Strength/Bike

Ok team, getting strong will drive a lot of benefits as we look to compete in endurance events or if we just like being active in general. Today we have some pulling from the floor *deadlift* to try and load up our posterior chain.

Strength

Warmup x 10 minute – bike, row, run

Prep:

3 sets, steady pace

5 x seated box jump

12 x Walking Lunges – get a good strength, vertical front shin

10 x pillar to plank pushup

Strong

4 sets

5x Clean Grip Deadlift

Pause for 1 second at your shins, at your knees, and then at mid thigh, then finish the deadlift by standing tall. Return the bar to the floor with a 2 second negative. Shoot for a weight that allows good form but feels just a bit challenging. These are 4 working sets of deadlift, so warm up to your weight with 4-5 sets then start counting. If you are new to deadlifting, perform 5 sets of 10 reps at a lower weight, something that feels relatively easy

Bulletproof

3 sets, rest 30-45 seconds between movements

8 x single leg RDL – dumbbells at your sides

8 x standing dumbbell press – 2 second hold at top, 2 second negative

60 seconds x hollow hold – this will be tough for most of us, so tuck your knees in if your back is coming off the ground


Bike

Use this bike as a recovery if you already did strength. You could also do it after the strength workout if you are up for it. Transition practice will be the focus of this workout. We will begin to incorporate more of these into our training sessions as we get closer to raceday.

Spend 15 minutes practicing your swim to bike transition. Go through the following steps:

  1. Set up your transition area next to your bike with a small towel. Place your cycling shoes, socks, helmet and sunglasses on your towel
  2. Practice running up to your gear and quickly taking off your swim cap and goggles, putting on your socks and shoes, and putting on your helmet and sunglasses. Remember to clip your helmet before getting on the bike!
  3. Jump on your bike and ride for a minute
  4. Jump off the bike and repeat the steps 1-3 a couple more times

Bike outside for approx. 60 minutes. Feel free to push a bit harder on the hills, but have fun and enjoy.

If on a trainer:

3 sets:
15 minutes easy riding @ 85-90 RPM followed by transition to running shoes + 20 walking lunges or easy 5 minute jog, rest just long enough to put bike shoes back on.

March 10, 2017 – LAVAMAN strength/swim

March 10, 2017 – LAVAMAN strength/swim

Strength

I know all of you endurance athletes out there were devastated when we skipped the strength workout on Tuesday…but we are in the final weeks of our peak cycle! so lets hit this work today and make sure you recover well.

General warmup x 10 min

Prep:
3 sets:
Pigeon stretch x 1 min each side
lunge stretch x 1 min each side (squeeze but, dont arch back)

Strength:
4 sets
Squat x 8 reps

Your choice today, back squat, front squat, zercher, single leg, front, box, etc… Purpose here is to move well, not heavy. rest about 60-90 seconds between reps. lower slowly but EXPLODE up. use a weight you could squat 25-30 times.

Finish:
4 sets:
banded walk x 5 min
pushups x 12 reps
leg lowering x 15 reps


Swim – Race prep main set focus

Warm up:

300 EASY free. Every fourth length, change up the stroke.

2-4 x 75 swim/kick/swim by 25 swim

Skills and drills:

4-8 x 50 – 25 drill, 25 swim. Give yourself enough time between sets that you are not fatigued at all when you are doing your drills. We want to emphasize good technique and performing drills when fatigued is not effective. Choose from the drills below.

Main Set: 4×500s 

First 500: 5×100 with 2-5 seconds rest between 100s all @ endurance pace

Second 500: Straight 500 with your favorite swim toy (paddles/fins/pull buoy) @ endurance pace

Third 500: Repeat first set. 5×100 with 2-5 seconds rest between 100s all @ endurance pace

Fourth 500: Straight 500 negative split by 100s. Start slow for first 100 and make each subsequent 100 faster than the previous 100.

2-4 x 25 FAST. Give yourself plenty of time to rest between 25s. At least 30 seconds rest.

Cool down:

200 EASY choice stroke

Total distance: 2900-3300 yards

Notes:

With the sighting drill, pick out an object on the far side of the pool and try to focus on that as you look up to sight every 4-6 strokes.

Fist drill – Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.

Hand drag – Swim freestyle normally, but during the recovery phase drag your hand through the water. This drill emphasizes the high elbow recovery.

Glide – Try to cover the length of the pool with as few strokes as possible. Focus on length per stroke rather than rushing through to the next catch.

Heads up freestyle – This drill puts you off-balance, forcing you to kick harder to maintain a somewhat straight body line. It removes any over-glide at the front of your stroke. The removal of the glide also forces you to maintain a continuous rhythm with your stroke, which will encourage a higher elbow recovery.

 

March 3, 2018 – Strength/ swim

March 3, 2018 – Strength/ swim

Strength

10 min easy warmup

As this week is recovery week we already put in some good strength maintenance on Tuesday. Today is again some maintenance work and can be done anywhere you are – even traveling!

24-30 minutes on the minute, rotate exercises every minute:

10 airsquats slow and controlled

5-10 push-ups

10 v ups or tuck ups

10 reverse lunges (total)

0:45 plank

10 good mornings or Superman or 0:45 reverse snow angels

———–

Swim – technique focused workout. As a recovery week, the total yardage will be slightly less than what we have been doing the past few weeks.

Warm up:

300 EASY free. Every fourth length, change up the stroke.

2-4 x 50 kick/50 swim

Skills and drills:

4-8 x 50 – 25 drill, 25 swim. Give yourself enough time between sets that you are not fatigued at all when you are doing your drills. We want to emphasize good technique and performing drills when fatigued is not effective. Choose from the drills below.

Main Set:

1000 @ endurance pace. Take the first 100 fast and then settle into your more comfortable endurance pace. Practice sighting on the first 25 of every 100. These sighting drills may not seem too useful at the moment but they are critical in the open water. Becoming comfortable lifting your eyes out of the water is a valuable skill to master.

8×25 FAST. Give yourself plenty of time to rest between 25s. At least 30 seconds rest.

Cool down:

200 EASY choice stroke

Total distance: 2100-2500 yards

Notes:

With the sighting drill, pick out an object on the far side of the pool and try to focus on that as you look up to sight every 4-6 strokes.

Fist drill – Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.

Hand drag – Swim freestyle normally, but during the recovery phase drag your hand through the water. This drill emphasizes the high elbow recovery.

Glide – Try to cover the length of the pool with as few strokes as possible. Focus on length per stroke rather than rushing through to the next catch.

Heads up freestyle – This drill puts you off-balance, forcing you to kick harder to maintain a somewhat straight body line. It removes any over-glide at the front of your stroke. The removal of the glide also forces you to maintain a continuous rhythm with your stroke, which will encourage a higher elbow recovery.

February 27, 2018 – Strength/Swim

February 27, 2018 – Strength/Swim

Strength

 

 


Swim – Aerobic endurance/strength focus

Warm up:

300 EASY free. Every fourth length, change up the stroke.

2-4 x 50 kick/50 swim

Skills and drills:

2-4 x 75 – 25 drill, 25 swim, 25 drill.

Main set:

4×400 all at endurance pace. 20 seconds recovery between 400s

1st 400 with paddles

2nd 400 with fins (if fins are not available swim without an aid)

3rd 400 pull with buoy

4th 400 regular swim

During the 1st and 3rd 400 practice sighting twice on the first 25 of every 100. If you are sighting on a clock on the pool deck, make sure you are not just sticking your head out of the water but actually can visualize the numbers.

4-8 x 25 All out Sprints on the minute

Cool down:

200 EASY choice stroke

Total yards: 2550-3000

 

With the sighting drill, pick out an object on the far side of the pool and try to focus on that as you look up to sight every 4-6 strokes.

Fist drill – Close your hand into a fist and swim freestyle normally. The drill reinforces the notion that when you are pulling that you should be also using your forearms, and not just your hands! This added emphasis on the surface area of the forearm also pushes you towards a higher elbow recovery.

Hand drag – Swim freestyle normally, but during the recovery phase drag your hand through the water. This drill emphasizes the high elbow recovery.

Glide – Try to cover the length of the pool with as few strokes as possible. Focus on length per stroke rather than rushing through to the next catch.

Heads up freestyle – This drill puts you off-balance, forcing you to kick harder to maintain a somewhat straight body line. It removes any over-glide at the front of your stroke. The removal of the glide also forces you to maintain a continuous rhythm with your stroke, which will encourage a higher elbow recovery.