As with all programs where you are not being coached one to one by a coach, please make sure you are performing the exercise correctly with good posture and technique. The repetitions stated are guidelines and can be increased / decreased depending on form as can the weight used. Intensity is prescribed by RPE in these programs from a 1 (easiest) to a 10 (hardest can’t do any more repetitions), further information on this and other training principles will be covered so follow SFB on Twitter and Instagram for the latest updates!
Thoracic movement/mobility drills
Some simple thoracic (upper back) mobility drills, good especially if your stuck behind a desk for long periods of time. Thoracic extension is great to improve posture but also you need it if you want to do any overhead activities/sports and for shoulder health in general. Frequency is the name of the game with mobility work, they are quick and easy to do so fit them in as many times during the day as possible (start with x1-2). Thoracic rotations x10 Figure 8s x5 each way Thoracic flexion/extension x10 #tennis #swimming #triathlon Get in touch if you want that little extra push for your training www.strongerfitterbetter.co.uk
An example S&C program for Triathlon, focusing on the main movements and exercises which can keep you strong on the Swim, Bike and Run and also keep you injury free. The intensity increases over the 3 week block as you get stronger. Feel free to contact me if you have any questions
Level 1 plyometric exercises for runners / triathletes
A great mini circuit that can be used after the warm up in the above program
Effective lower limb #plyometrics are a must if you want to decrease your run times and become a more efficient athlete, here are some examples of baseline plyometric exercises I coach: 1. Single leg hip & stick 2. Vertical jump & stick 3. Hops in place (10s) 4. Ankle bounces in place (10s) Always maintain good posture especially with knee in alignment over the foot. www.strongerfitterbetter.co.uk #triathlon #parkrun #strength&conditioning #sfb #athletics #swimbikerun
Stronger Fitter Better Strength Standards
A simple progression of some strength exercises and loads/reps used. How do you measure up?!