Specific outdoor circuit of strength for triathlon
The accomplishment of a complementary work of force is a fundamental part of the training of the 3 disciplines that make up the triathlon. Sometimes we focus a lot on the training of swimming, cycling and the race but we neglect this essential part in our day-to-day training.
Our collaborator Personal Running teaches us on this occasion that exercises are the best to work strength in triathlon.
It is very common to excuse oneself in the absence of a gym to be able to do this work, but in reality, you do not need a gym to do a proper strengthening job, because with a basic material like elastic bands, small dumbbells, fitball and even with self-loading exercises and the tools offered by the street (benches, stairs, etc.) is more than enough to maintain our muscles with a suitable tone to support the great loads of training and competitions that we will face throughout the season.
Here we propose a very complete specific circuit to work all the muscles involved in our sport (lower train, upper train and core) with a very basic material (fitball, small dumbbells, rubber bands and a bench or a chair), so you will have no excuse to make a adequate force work.
Multi-exercise circuit:
Do the 8 exercises consecutively, with 30 '' of work in each of them, with no intermediate rest between them and at the end of the 8º exercise it rests between 30 '' and 1 'before doing the first one again.
The first few times, perform only 2 sets, and as you get used to the strength work increase the series until you reach 4. It is convenient to vary the exercises, the series and repetitions so as not to stagnate since the combinations are endless (this proposed circuit is simply one of the many possibilities):
1.- SALTOS BURPEE:
2.- REMOVE ON FITBALL WITH HANDLES:
3.- BANK RAISES WITH CONTRARY KNEE ELEVATION:
4.- LUMBAR IN FITBALL: PATADA DE CROL
5.- SITTING TO A LEG WITH A FOOT IN BANK
6.- CROL ALTERNATIVE REMOVERS WITH ELASTIC GUMS
7.- ISQUIOTIBLES IN FITBALL: BRIDGE WITH FLEXOEXTENSION OF HIPS.
8.- ISOMETRIC ABDOMINAL: PLATE ON ELBOWS IN FITBALL
We hope that this circuit will be useful to give you an impulse and take advantage of your strength training.
A hug to everyone.
Further information: http://personalrunning.com/
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