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Article #365: A Killer Core Routine for Triathletes

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During triathlon training season, I Looking forward and keeping the rib cage
perform this killer core routine after a pushed out, return to the starting
forty-five minute series of anaerobic position. That's one rep.
threshold hill climbing on the bike. But One Leg, One Arm Rows: Hinge forward at
you can do it anytime, and receive huge the waist again, but this time stabilize
benefits with a strong cross-over effect yourself with one hand on a bench or
to triathlon: coordinated strength other supporting object. One leg should
between the arms, legs and torso for the still be out behind you, with your body
run, amplified hip power for the bike, weight supported on the other leg. Hold a
and abdominal/low back endurance for the weight in on arm and complete 10 rows,
swim. utilizing a "starting the lawnmower"
To focus on form, just perform this motion.
routine once the very first time you do Split Squat - Hold a weight in each hand
it. Eventually, work up to three times and get in a lunging position, with one
through. The key to the routine is to leg out in front of the body and one leg
maintain constant core tension by back behind you. Place the foot of the
performing each repetition in a smooth leg behind you on a bench or other
and controlled manner. My favorite way to supporting object that is about 3-4 feet
do this is a 3 count up, 3 count down for off the ground. Keep all your body weight
each rep. Do 10 reps of each exercise over the front leg, and bend it to 90
(per side for the single side exercises) degrees, then back to the starting
before moving on to the next exercise position.
with little to no rest. One Arm Overhead Press - Stand tall, suck
L-Pullups: perform a pull-up with the the bellybutton in towards the spine, and
body shaped like an "L", meaning a 90 press a weight overhead 10 times, with
degree bend at the hip, with the legs one arm. Switch the weight to the other
held straight out in front of the body. hand and repeat.
If you can't do a pull-up, do 10 lat Woodchopper - Stand with the feet
pulldowns followed by 10 hanging, shoulder width apart, holding a weight
straight leg raises (hang from a bar and with both hands and outstretched arms in
raise the legs). front of the body. Rotate the entire
One Leg Romanian Deadlifts: Hold a weight torso to the right while simultaneously
in one hand and stand tall on one leg. squatting down and bringing the weight to
Now hinge forward, keeping the back the outside of your right shoe. Now stand
completely straight and allowing a very and rotate the entire torso as far as
slight bend in the knees. Your leg that possible to the left, swinging the weight
is off the ground should extend behind to the outside of the left shoulder.
the body in a "laid out" position. Remember to keep the arms straight.






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