Outdoor potentiation work for the triathlete

We propose a table of outdoor exercises that you could include in the general phase of your planning or at any time of the same as maintenance.

En Personal Running We do not admit as an excuse the fact of not having tools, machines, devices or specific means to carry out a program of strength complementary to the preparation of any aerobic discipline.

We also defend and promote the work we can do in the natural environment or simply at home, either with our own body weight or common elements typical of any everyday scenario.

Having said this and without further delay, we propose a Workout table that you could include in the general phase of your planning or at any moment of it as maintenance. You can do it anywhere and without a doubt they will help you to achieve a remarkable strength gain and therefore a higher performance in each of the three disciplines.

As you will see, these exercises affect the main muscles involved in the action of the stroke, pedaling and stride: dorsal, pectoral, triceps, quadriceps, gluteus, calf and biceps femoris.

We will therefore:

- Stations: 6

- No. of laps: 2-3

- Reps: 12-16 reps

- Rest: 30 ”between stations / 2 ′ - 3 'between laps

 

1) Funds with feet on bench:

 

2) One-legged split on bench:

 

4) Quadriceps extension on ball bench:

 

5) Triceps on bench:

 

6) Twin on curb:

 

More information Personal Running

Photo: ITU