Kettlebell Training For Triathletes Cleans re-teach the hips to fire while simultaneously relaxing the shoulders...crucial during a grueling multi-sport race.
Five main KB exercises were used.A
healthy dose of swings, cleans, snatches, renegade rows and windmills were the focal point.
The foundational movements apply to triathletes as they do for any athlete. Efficiency is of the utmost importance, especially for Ironman competitors, 2.4-mile swim, 112-mile bike, 26.2-mile run ALL IN ONE DAY!! Thus, there are
many problems these athletes run into throughout the course of their training programs.
Treating the body as a 'unit' vs. Triathletes are a special population due to thefact they are training for three events simultaneously, i.e. Through a combination of JM drills and KB's, she was able to effectively overcome many of these weaknesses in nine short weeks. However,
every triathlete is interested and understands the benefits of "core" training and the Party knows what the MOST EFFECTIVEcore-training tool is: kettlebells. Most programs neglectto
teach athletes in general how to neurologically program their hamstrings which leads to efficiency in biking and running.
Kettlebells
fill the void where traditional strength training lacks, effective strength workouts in minimal time. Windmillswork the core at the same time stretching the glute/hamstring
complex while maintaining mental awareness of the upper body, once again engaging the ENTIRE body to work as a unit vs.
When we started working together, nine weeks prior to her second Ironman, she was rebounding from a stress fracture in the femoral head, major quad/ham imbalance, rotator cuff problems (past injuries from
swimming on college scholarship), and tight hip flexors.
Swings teach hip and hamstring firing. a collection of body parts--which leads to increasedefficiency--is crucial for triathletes.
This almost immediate improvement led to relaxed bike pedal power, relaxed running and overall increased power and efficiency.
swimming,biking,
and running. How can the re-birth
of these two timeless protocols benefit triathletes?
The most common issues are over-training, weak core, tight hip flexors, tight low back,
and stress fractures mainly in the lower leg and small bones of the feet.
Renegade Rows are a full body core workout teaching the abdominals stabilize in a 'relaxed tension' state instead of mindlesslyrowing a weight. The Western world is gradually listening, receiving and applying simple, primitive
and more effective training methods from the archives of the Eastern bloc. Joint Mobility (JM),
a combination of Qigong and dynamic stretching, has also become one of the most effective warm-ups for any athlete. Help your fellow triathlete
comrades by showing them these intricate Party Protocols.
Snatches are an extension of the swing and help 're-wire' the CNS to fire on demand and also adding to overall efficiency.
Every session began with a minimum of ten minutes of joint mobility head-to-toe andthen specifically returning to problem areas.
This movement transfers to more effective hip stabilization in triathletes while building a solid core.
After a general mobility warm-up, emphasis was on the Wall Squat, essential
to recovery and progression of imbalances, weaknesses and mobility of the hip/low back region. a collection of body parts.
The
remainder of each training session revolved around KB training. Kettlebells (KB's) have already become the tool of choice for 'inthe know' strength and power athletes.