The Western world is gradually listening, receiving and applying simple, primitive and more effective training methods from the archives of the Eastern bloc. Kettlebells (KB’s) have already become the tool of choice for ‘in the know’ strength and power athletes. Joint Mobility (JM), a combining of Qigong and dynamic stretching, has likewise become one of the most effective warm-ups for any athlete. How may the re-birth of these two timeless protocols gain triathletes?
Triathletes are a particular population due to the fact they are training for three events simultaneously, i.e. swimming, biking, and running. Efficiency is of the utmost importance, particularly for Ironman competitors, 2.4-mile swim, 112-mile bike, 26.2-mile run ALL IN ONE DAY!! Thus, there are a good deal of difficultnesses these athletes run into allround the course of their training programs. The most mutual issues are over-training, weak core, tight hip flexors, tight low back, and stress fractures primarily in the lower leg and little bones of the feet.
This article will address a lot of specific protocols that have been efficaciously employed to rectify a lot of major strength and flexibleness imbalances of a current client. She is 33 years old and has competed in two Ironman triathlons, as well as numerous shorter races. When we started working together, nine weeks prior to her second Ironman, she was rebounding from a stress fracture in the femoral head, major quad/ham imbalance, rotator cuff troubles (past injuries from swimming on college scholarship), and tight hip flexors.
Through a combining of JM drills and KB’s, she was competent to efficaciously get over a lot of of these weaknesses in nine short weeks. Every session begun with a minimum of ten minutes of joint mobility head-to-toe and then specifically returning to problem areas. Refer to Super Joints (book or DVD) for these exercises: Belly Dance, Cossack, extended Cossack, Bootstrappers, and Split Switches. After a standard mobility warm-up, special and significant stress was on the Wall Squat, necessary to recovery and progress of imbalances, weaknesses and mobility of the hip/low back region. Within two weeks, her squat depth had bettered four inches due to increased flexibleness and relaxation of the hip flexors. This almost prompt betterment led to relaxed bike pedal power, relaxed running and overall increased power and efficiency.
The remainder of each training session revolved around KB training. The foundational movements apply to triathletes as they do for any athlete. Five main KB exercises were used. A healthful dose of swings, cleans, snatches, renegade rows and windmills were the focal point.
Swings instruct hip and hamstring firing. Most programs neglect to instruct athletes in standard how to neurologically program their hamstrings which leads to efficacy in biking and running.
Cleans re-teach the hips to fire while simultaneously relaxing the shoulders…crucial for the duration of a grueling multi-sport race.
Snatches are an extension of the swing and aid ‘re-wire’ the CNS to fire on demand and likewise adding to overall efficiency.
Renegade Rows are a full body core workout instructing the abdominals stabilize in a ‘relaxed tension’ state rather of mindlessly rowing a weight. This motion transfers to more effective hip stabilization in triathletes while building a solid core.
Windmills work the core at the same time stretching the glute/hamstring complex while sustaining mental knowingness of the upper body, once again engaging the ENTIRE body to work as a unit vs. a collection of body parts.
These five exercises revolve around everything that a triathlete is looking for: increasing core strength without increasing muscle mass, and increasing work capacity while sustaining aerobic efficacy (relaxed tension).
Treating the body as a ‘unit’ vs. a collection of body parts–which leads to increased efficiency–is essential for triathletes. Kettlebells fill the void where established strength training lacks, effective strength workouts in minimal time. Ask any triathlete: his/her last priority is strength training. However, each triathlete is mesmerized and comprehends the gains of “core” training and the Party knows what the MOST EFFECTIVE core-training tool is: kettlebells. Help your fellow triathlete comrades by showing them these intricate Party Protocols. They will surely thank you!
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