9 sets of systemic strength training to improve triathlon performance
These trainings are considered to be effective actions for body training. In conjunction with a well-designed training program designed to increase the performance of outstanding triathletes, the proper execution of two types of training is the key to success. Because the characteristics of systemic training are relatively high in activity and sometimes require strong explosive power, it is strongly recommended to have proper warm-up, including a series of dynamic stretching.
As for the number of training sessions and the number of actions, many coaches will set a long time, allowing athletes to use the correct techniques to do as many times as possible, which can encourage athletes to challenge their physical limits and pay attention to physical progress and improvement. . Take the example of wave skipping as an example to illustrate that it is necessary to repeat the number of actions as much as possible within 30 seconds or set a group of 10 to 15 times to execute. Regardless of the situation, it is recommended that athletes be able to complete 2 to 4 groups of 10 to 15 movements during each set of rest periods of 1 to 2 minutes.
1. The wave than the jump is a good systemic exercise, can simultaneously train heart and lung function, muscle strength, endurance and physical fitness. Swimmers will benefit from the increase in upper body strength, and they will be able to start more vigorously when training. Cyclists and runners will increase their strength and strength in the legs due to the waves, and the overall sensitivity and speed will also increase. Athletes will soon find that if they can perform 10 to 15 operations per group in an organized land training program, they will be able to speed up their heart rate and improve their physical fitness.
Step 1: At the beginning, stand with both feet open and shoulder width, then place your hands on the floor.
Step 2: Kick the leg out and straighten the back to create a push-up posture. Push down on the body and keep the body straight, then push it back hard.
Step 3: Retract your foot under your body and then hop up and straighten your arm.
Step 4: Knees slightly bent when landing. Repeat the action as many times as needed.
Main muscles for exercise: quadriceps (femoral, femoral, medial, and intermuscular), gluteus maximus, pectoralis major, triceps brachii secondary: parapalivaris muscle (biceps biceps , semitendinosus, semimembranosus), vertical spine, deltoid toe
Tips
Exercise caution when performing violent bounces. The knee should be slightly bent when receiving an impact.
2. Jumping box jumping movements can exercise beneficial explosive power for cyclists and runners. Jumping boxes can provide a targeted challenge because the height of the jump box can be increased as physical strength and strength increase over time. Cyclists will benefit from this action by exerting explosive power when going uphill and sprinting beyond. Runners will also develop the ability to drive more strength and speed when running uphill sections. If you find that you have to tuck your knees before jumping on the box, consider lowering the height of the box.
Step 1: Place a jump box about knee height firmly on the floor, 15 to 20 cm away from the box.
Step 2: Jump up on the box and gently bend your knee when it falls.
Step 3: Standing upright on the box to complete the action.
Step 4: Step back to the floor and return to the starting position. Repeat the action as many times as needed.
Main muscles for exercise: Quadriceps femoris (femoral, femoral, medial, and intermuscular), gluteus maximus, gluteus medius, pulmonary gut muscle, soleus muscle Secondary: Parasacral muscle Head muscles, semitendinosus, semimembrane), external obliques, internal obliques, transversus abdominis, vertical spine muscles
3. Logging athletes need a strong core and upper and lower body muscle groups to coordinate. Logging movements provide dynamic body-wide stretches, and provide systemic coordination training while applying to many important muscle groups. Performing this action correctly and treating it as a high-intensity exercise can also speed up the heart rate while performing the action. This action is designed for superior athlete needs and can also enhance core stability and endurance, especially useful for long running.
Step 1: Standing next to the high position pulley equipment, your feet are slightly wider than your shoulders.
Step 2: Hold the grip with both hands.
Step 3: Start the arm, shoulders, and chest muscles and pull the grip down diagonally.
Step 4: Use core muscles while bending the knee while pulling the grip toward the floor.
Step 5: Slowly return to starting position under control. Repeat the action as many times as needed.
Involved muscles Mainly: Rectus abdominis, Abdominis oblique muscle, Abdominal oblique muscle, Deltoid muscle, Broad dorsal muscle, Pectoralis major Secondary: Quadriceps femoris (rectus femoris, femoral lateralis muscle, medial malleolus, femoral muscles The middle muscle), gluteus medius, gluteus maximus, gluteus maximus, great round muscle, anterior serratus
4. Reverse logging This action is particularly useful for land training for the swimmers, but it can also be translated into effective exercises that train the runner's core, upper arm, and leg muscles. It is recommended that the athlete's knees can bend a little more to apply more power to the quadriceps. One of the important techniques is to focus on the movement path of the hand while pulling the body upwards, which will allow this important block to get the maximum exercise.
Step 1: Standing about 90 cm beside the low pulley, your feet are slightly wider than your shoulders.
Step 2: The knees are slightly bent into a half-inch position and hold the handle of the pulley with both hands.
Step 3: Stand upright by pulling the pulley grip diagonally upwards over the shoulder on the other side under coordinated motion.
Step 4: Slowly lower your body back to your starting position. Repeat the action as many times as needed.
Involved in the muscles mainly: Quadriceps femoris (femoral rectus, femoral lateralis, femoral medial muscle, femoral medial muscle), gluteus maximus, gluteus medius muscle, vertical spine muscle group, external oblique muscle, internal oblique muscle, Deltoid and triceps minor: Parapalliatives (biceps, semitendinosus, semimembranosus), anterior serratus, great round, trapezius, supraspinatus, rhomboid
5. The ability of both feet to jump and generate explosive power is the key to the success of all sporting activities, including cycling and running that require special endurance. Jumping out is the simplest sport that can make the leg generate explosive power, but it does not need cool or expensive sports equipment. Since this is a dynamic training, it must be done with sufficient warmth of the muscles. Pay special attention to the gentle movements and control of the force each time you land. Athletes of all levels can benefit from the increased strength and improved cardiopulmonary function brought about by this challenging training.
For the excellent triathlon athletes, the increased strength of the jump jump can improve the short burst speed when the bicycle climbs the steep slope, and it can also enhance the runner's strength when running uphill.
Step 1: The legs open slightly wider than the shoulders and the knees are about 45 degrees.
Step 2: Using the power of the arm upwards and the power generated by the quadriceps, jump vigorously upwards and slightly forward to the highest height.
Step 3: Fall back to the floor and return to the initial kneeling position. Repeat the action as many times as needed.
Mainly involved in muscle: gluteus maximus, quadriceps muscle (rectus femoris, vastus lateralis, medial femoris, femoral middle muscles)
Secondary: helicynphagus muscles, peroneal muscles (biceps biceps, semitendinosus, semimembrane muscles), soleus muscles, pulmonary gut muscles, hip adductor muscles
6. The double-bend lunge of the lungs, such as the two-bend lunge, is a multi-joint systemic exercise that will allow the triathletes to achieve maximum effectiveness in the shortest possible time. The lunge is an important exercise for endurance athletes in the exercise of the lower body strength and strength zone, while the two-headed curl exercise is for the upper and lower arms and a certain degree of shoulder exercise. Cyclists will be more able to lift their legs when they hold the handlebar to climb or sprint, while runners will increase the propulsive force of the arms when running uphill.
Step 1: At the beginning, hold a dumbbell with both hands, arms hung on both sides of the body, body upright, feet open shoulder width.
Step 2: Take one foot forward and lunge.
Step 3: After the lunge posture is stabilized, lift the dumbbell up and then lower it.
Step 4: Stand and return to the initial position and repeat the leg change. Repeat as many times as needed.
Involved in the muscles Mainly: quadriceps (rectus femoris, vastus lateralis, femoral medial muscle, intercostalis medial muscle), gluteus medius, gluteus maximus, deltoid muscle, biceps brachii secondary: parapatellar muscle Biceps, semitendinosus, semimembrane, diaphragm, forearm
7. The recommendation of this systemic training combined with the effectiveness of squats and shoulder pushes is a very effective but effective operation. Comprehensive athletes will benefit from increased strength in the legs and shoulders, and regardless of their level, they can improve the performance of swimming, cycling, and running. In addition, combining the training of the two muscle groups can also increase time effectiveness and efficiency while enhancing coordination.
Step 1: Your body is upright, your feet are open to shoulder width, your barbells are on your chest, your palms are out.
Step 2: Squat the body until the quadriceps is almost parallel to the ground.
Step 3: Stretch the body back to standing position, then lift the bar up and then control the bar down.
Step 4: The body returns to the squat posture. Repeat the action as many times as needed.
Exercise muscles Mainly: quadriceps (rectus femoris, vastus lateralis, femoral medial muscle, intercostalis muscle), gluteus maximus, gluteus maximus, gluteus medius, deltoid toe, triceps minor : Hip adductor muscles, peroneal muscles (biceps biceps, semitendinosus, semimembranosus), vertical spine muscles, trapezius, rectus abdominis, upper pectoralis major
Tips
Use the right technique to avoid injuries and achieve maximum performance. During the action, the back should be straightened and the line of sight should be straight ahead. If you start to affect your posture due to fatigue, stop and rest or change other movements.
8. Floor-wiping floor scrubbing is a challenging action that can effectively train the core muscles so that triathletes can have the power to turn their bodies. This is useful for freestyle swimmers because the coordinated body rotation during swimming is important, and it is also useful when climbing or sprinting on a bicycle. This action is even more difficult for well-trained athletes. After training, it can also make core strengths even higher.
Step 1: Sit back on the floor.
Step 2: Hold the barbell with both hands and straighten your arms to your chest.
Step 3: Raise your legs and straighten as far as possible, but allow the knees to bend slightly.
Step 4: After stabilizing the upper body, move your leg down to one end of the barbell and then sweep the leg to the other side as if doing a swab motion.
Step 5: Repeat the action as many times as needed.
Main muscles involved: Rectus abdominis, external oblique muscles, internal oblique muscles, triceps minor: pubic, sartorius, iliopsoas, biceps femoris, pectoralis major muscle
9. Weight throwing Heavy weight throwing is another systemic exercise that is applied to many body muscles to promote explosiveness and overall coordination. This is particularly helpful for Triathlon athletes because they must break through in large open waters, inject vitality when conquering uphill sections, or sprint before the finish. For example, swimming competitions that involve swimming from the beach need to raise both feet and jump into the waves, all of which depend on the strength and coordination that this training brings.
Step 1: Place an appropriate weight of a kettlebell, exercise ball, dumbbell, or discus between your legs. Your feet will open slightly wider than your shoulders.
Step 2: Straighten the back while the body bends downwards and grasp the weight with both hands.
Step 3: Open the movement with a firmer body and use the strength of the legs and core to lift the weight from the floor.
Step 4: Use the power from the explosive force to straighten the arm and throw it up to the eye level.
Step 5: Put the jug pot back to the starting position. At this time, bend the knee. Repeat the action as many times as needed.
Involved in the muscles Mainly: quadriceps (rectus femoris, femoral vastus, medial femoris, femoral middle muscles), gluteus maximus, gluteus brevis muscles, gluteus medius, deltoid muscles, vertical spine muscles, rectus abdominis muscles Secondary: Hip adductor muscles, trapezius, parapalliative muscles (biceps, semitendinosus, semimembranosus), forearm, pectoralis major muscle
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