Tag Archives: strength training

Friday – Burner

Warm Up: 30 calories – Assault bike or Rower Foam Roll Warm up Extended: 6 rounds 10 squats 10 double unders 30 mountain climbers 200 meters Main Set A: 6 Rounds 10 Sand Bag Front Squats 10 TRX Rows 10 / 10 Sit up twists 200 meters             Main Set […]

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Thursday – High/Low

Warm up: 30 calories Dynamic Warm up: 10 walking lunges 8 knees to chest 8 ankle grabs Main Set: Please have heart rate monitor. You will be going Anaerobic and Aerobic within each set. 4 rounds Set 1: 1 min of Battle Rope Ripples 15 Wall balls 15 Kettle bell swings Rest 1min Set 2: […]

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Tuesday – Fat Burner

Fat Burner Warm up 1 mile easy run Dynamic stretching and muscle activators 6 Lunges twist per side 6 squats 6 worlds greatest stretch Main set 4 sets of each super set. Take one min recover in between each triple super set Triple super set ⁃ 15 ab Mat reload ⁃ 15 squats ⁃ 15 […]

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Strength Build Power

Build Power! There is a lot of research showing the High intensity strength training can improve power, strength and economy on all three sports. Many people will hit the weight room and hit stationary machine and exercises that do not give you any axial load and/or doesn’t provide any power/explosive benefit of it. Also, you […]

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May 11 – 15, 2015

Countdown to races!  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/ Huntington’s Disease Triathlon – Club Championship – July 26, 2015 Registration: http://www.huntingtonsdiseasefl.org Clydesdale and Athenas National Championship – June 14, 2015 http://www.usatriathlon.org/events/usat/2015/06/clydesdale-and-athena-national-championships.aspx Six Gap Century Ride – September 27, 2015 http://www.6gap.com/index.php/the-rides/three-gap-fifty  We are going to be doing a […]

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March 4 – 10, 2015

Countdown to races! Gulf Coast Triathlon – May 9, 2015 Website  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/ Huntington’s Disease Triathlon – Club Championship – July 26, 2015 Registration: http://www.huntingtonsdiseasefl.org Healthy Weight – Loss Guidelines! A healthy weight for an athlete is about how you feel and perform, not just […]

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USA Triathlon Florida Region – Long Course Regional Championship

Can’t wait for tomorrow’s Long Course Regional Championship with the 31st Annual Florida Challenge Triathlon – The Intimidator on March 21, 2015. The race will consist of 1.2 mi swim, 56 mi bike and a 13.1 mi run. If you are not up for the distance, there will be several other distances on the same […]

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Rest and Recovery

Rest and Recovery The workouts you do are as good as the recover that follows. How can you get the best out of each session? If you are like every single triathlete as I see, the coach tells you to cool down and you skip the active recovery and start packing your stuff. You immediately […]

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Legs and Shoulder – Circuit Training

How to do it: You will warm up do 15 min at the elliptical or treadmill. Nice and easy and quick turn over. You will do three sets of 15 repetitions on the following exercises. Alternate the exercises from Legs to Shoulders. Please use moderate resistance for these exercises. Legs – Squats – Leg Extension […]

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Circuit Training – Total Body!

How to do it: Complete 3 sets of 12 – 15 repetitions of the following exercises. Please use moderate resistance for these exercises. Barbell Squat Shoulder press Pull up Push ups Kettlebell swing Burpee Mountain Climbers However, on the last set, I want you to give me 3 more repetitions and allow it to burn […]

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