Strength Training for Triathletes
Robert Gillanders, PT,DPTBrian Neville, DPT, USAT Certified Coach
Objectives
Discuss why strength training is important for triathletes
Review strength and flexibility deficits commonly found in triathletes
Illustrate the rationale behind a functional exercise-based strength program
Present examples of strength training exercises tailored to the needs of triathletes
Why is strength training important?
Increased power
Greater endurance
Improved tolerance to workload
Reduced risk of injury
Focus strength training on movement, i.e.functional strength (not muscles)
Unconscious incompetence
Conscious incompetence
Conscious competence
Unconscious competence
Impact of muscle imbalances on functional strength
Left: Stability Problems persisted 7 years after pelvic
Fracture.
Right: Stability corrected with carefully designed
program including Pilates
Most common injuries experienced by triathletes Achilles tendonopathy Plantar fasciitis Medial tibial stress syndrome IT band syndrome Patellofemoral pain syndrome Lower back pain Rotator cuff strain
Muscle imbalances also increase your risk of injury
technique
But dont forget about
lifestyle
How do you assess for muscle imbalances and weakness?
Focus on functional movements
Target areas for functional strength exercises
Rotator cuff
Scapular stabilizers
Deep abdominals/core muscles
Hip abductors, hip extensors,and external hip rotators (i.e. gluteus medius)
Examples of functional strength exercises that focus on target areasRotator cuff Theraband | Cable external
rotationScapular stabilizers Cable row | Scaption |
Prone T + YDeep abdominals/Core Dead bug | Planks | Side planks
| Bird dogHip abductors, extensors, and external hip rotators Bridges | Lateral leg raises
| Clam | Single leg squats | Single leg dead lift | Lateral stepping
External rotation
Objective: Strengthen rotator cuff to decrease strain from swimming and hence injury risk
Target muscles: Rotator cuff (i.e. infraspinatus, teres minor)
Technique Tips: 1) You may place a towel placed between the arm and your side to minimize strain to the shoulder; 2) Keep shoulder blade tucked back toward spine; 3) Rotate arm out to the side
Prone T over physioball
Objective: Increase scapular stability to create stable base for overhead arm movements in swimming. Also helps to improve posture
Target muscles: Middle and lower trapezius
Technique Tips: 1) For prone T: focus on initiating the movement with themuscles between the shoulder blades versus the shoulder being drivenforward. 2) For prone Y: keep thumbs pointed upward and gently bring arms to
Parallel to the floor. Slowly lower.
Prone Y over physioball
Seated cable row
Objective: Increase scapular stability important for stable base for swimming
Target muscles: Muscles between shoulder blades and posterior shoulder.
Technique tips: 1) Focus on shoulder blades squeezing back toward the spine; 2) Pause at end point of the pull and slowly release; 3) Pull to point where elbows in line with torso (do not bend elbows so they are behind your shoulder).
Scaption
Objective: Strengthen upper trapezius muscles to help build strong stable base for swimming
Target muscles: upper trapezius
Technique tips: Raise arms, with thumbsPointed to ceiling, toward 10 and 2 oclock positions
Objective: strengthen lateral glute muscles
Target muscles: gluteus medius
Technique tips: 1) Keep body perpendicular to ground. 2) Brace core muscles as leg it is elevated. 3) Keep leg in-line with the body so that it is not allowed to drift
forward.
Lateral straight leg raise
Objective: strengthen deep hip rotators
Target muscles: Gemelli, quadratus femoris
Technique tips: 1) Keep body perpendicular to ground. 2) Brace core muscles as knee is elevated. 3) Hold at top and slowly lower.4) Do not allow pelvis to drift backwards
as knee is elevated.
Clam knee raises
Lateral stepping with resistance band
Objective: strengthen lateral glute muscles
Target muscles: gluteus medius
Technique tips: 1) Avoid compensating movements with torso such
as side bending or hip hiking.2) Move legs against the resistance band slowly and
controlled.
Single leg squat
Objective: Strengthen lower muscles, improve balance
Target muscles: glutes, thigh, and leg muscles
Technique tips: 1) Establish balance in single leg
standing first.2) Slowly lower into partial squat keeping
back straight. 3) Avoid thigh drifting toward midline, or
kneecap turning inward.
Single leg dead lift
Objective: strengthen leg muscles, improve balance
Target muscles: glutes and hamstrings
Technique tips: 1) Establish single leg balance first.2) Stance leg is slightly flexed at knee. 3) Keep back straight as you gently
reach toward floor, while opposite leg extends backwards.
Neutral spine stabilizationBird dog
Objective: Core stability
Target muscles: Core muscles, plus hip extensors and scapular muscles
Technique tips: 1) On hands and knees brace using your core muscles.; 2) Gently reach leg back into an extended position; 3)Raise opposite side arm while maintaining balance; 4) Hold for acount of 5; 5) Repeat on opposite side
Bridge
Objective: Increase glute and core strength
Target muscles: Hip and back extensors
Technique tips: 1) Brace core muscles in start position; 2) Gently lift hips off ground such that the hip is straight, do not overly arch spine; 3) Hold at top of range squeezing glute muscle, then slowly lower; 4) For a challenge, try to march feet at top of range, making sure pelvis remains level.
Bridge (with March)
Dead bug
Objective: Increase core strength/endurance
Target muscles: Abdominals, core muscles
Technique tips: 1) Start on back with arms pointed toward ceiling, and knees flexed to 90 degrees; 2) Core muscle are set such that the lower back curve and pelvis remain stationary; 3) Gently reach leg out without fully extending it; 4) Alternate legs slowly such that the motion is controlled; 5) You can add the opposite armflexion once stability has been achieved withmoving just the legs. 6) You can challenge yourself by adding gentle overpressure to the thigh which stays vertical to the ground.
Forward plank
Objective: Increase endurance of core muscles
Target muscles: Abdominal muscles
Technique tips: 1) Start resting on elbows and knees; 2) Brace coremuscles, and then extend one leg straight, and then the other; 3) Hold withThe spine straight while in the up position - avoid sagging of low back or your hips rising up; 4) To add a challenge, you can march legs once you are able to hold the original pose for 60 seconds.
Forward plank (with march)
Side plank
Objective: Improve core stability/endurance
Target muscles: Lateral core and hip muscles
Technique tips: 1) Start in a side lying position on your elbow, with hips flexed to 45 degrees; 2) Brace core muscles as you bring your pelvis up and forward - your trunk should be perpendicular to the ground; 3) Hold, thenslowly lower down and back; 4) You can extend the top leg and perform lateral leg raises for a challenge.
Side plank with leg lift
Lunges
Objective: Improve leg strength, dynamic balance and control. (This is a good warm-up exercise)
Target muscles: Glute and thigh muscles
Technique tips: 1) Focus on keeping legs in good alignment such that the forward knee does not drift in towards midline of the body; 2) Keep shouldersover hips so that you do not lean excessively forward or back.
Functional exercise progressions
As the basic exercises become easier, challenges can be added by using an unstable surface, (e.g. ball), or by adding external resistance (e.g. band or weights).
Functional exercise periodization for triathletes
The same routine should not be performed year round. When beginning a new program, care should taken to
allow the body to adapt to the new stresses of the exercises.
It is important to focus on the form, especially when learning a new exercise. Think quality over quantityand do as many, or as few, repetitions as you can while controlling the pattern of movement. Your goal can be a controlled fatigue.
During off-season try to aim for 3x per week and 2x 15 for each exercise to build a base. This can take up to two months.
As your season approaches, consider decreasing the frequency to 2x per week, and add resistance to further challenge involved muscles for 2 sets of 10 for each exercise
During taper and recovery periods, frequency can decreased to 0 1x per week. Maintenance work can involve 1x 6-8 reps of an exercise, always focusing on form and control.
Strength Training for Triathletes
Sports + Spinal Physical Therapy2175 K Street, NW, Suite C-120
Washington, DC 20036202-463-7611
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