Escolar Documentos
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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
Increased power
Greater endurance
Improved tolerance to workload
Reduced risk of injury
Conscious incompetence
Conscious competence
Unconscious competence
Achilles tendonopathy
Plantar fasciitis
Medial tibial stress syndrome
IT band syndrome
Patellofemoral pain syndrome
Lower back pain
Rotator cuff strain
technique
lifestyle
Scapular stabilizers
Deep abdominals/Core
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
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 the
muscles between the shoulder blades versus the shoulder being driven
forward. 2) For prone Y: keep thumbs pointed upward and gently bring arms to
Parallel to the floor. Slowly lower.
Scaption
Bridge
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 arm
flexion once stability has been achieved with
moving just the legs. 6) You can challenge
yourself by adding gentle overpressure to the
thigh which stays vertical to the ground.
Forward plank
Side plank
Lunges