Once these simple aspects are incorporated, it is important to develop a baseline of strength and establish proper form. ![]() ![]() Endurance athletes should prioritize multi-joint exercises (such as a squat), exercises capable of heavy loads (such as a deadlift), and exercises that focus on power development (such as a box jump). Without the right selection, the end result may not be there, as well as a large waste of time. One of the most important parts of a well designed strength program is exercise selection. These exercises can help improve the quality and efficiency of movement within a joint or help it to remain steady when the joint is under stress, both of which are very important for triathletes. Another method of reducing limitations is by incorporating mobility and stability exercises. The combination of these three when used regularly can do wonders for performance by minimizing limiters. In order to reduce the limiters, it is important to warm up well before exercising, stretch well afterward, and take advantage of soft tissue modalities for recovery. Common areas for triathletes include dysfunctional hips, knees, and ankles. These imbalances lead to discrepancies between limbs, produce injuries, and can potentially hinder performance. Triathletes often have dysfunctional hips, knees, and ankles. Runners tend to have strong quads and calves, but disproportional glutes and shin muscles. The imbalances that come up can lead to discrepancies between limbs, produce injuries, and can potentially hinder performance.Ĭyclists typically have very strong quadriceps, yet weak hamstrings and hip stabilizers. Endurance athletes spend so much time performing the same movement patterns over and over again. Limitations can arise from repetitive training such as swimming, biking, and running. Addressing Your Limitersīefore beginning a strength program, it is important to address areas that might limit performance. ![]() Furthermore, numerous studies have shown that strength training improves time-trial performance and VO2max in competitive endurance athletes 1. Strength and power training enhances running economy, corrects imbalances, prevents injury, and increases resting metabolic rate. In our last article, we discussed the benefits of strength and power training in a well-designed training program.
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