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It’s the “Off season” lets hit the gym! But wtf do we do when we get there?

Winter or the off season is that time of year you get to re-focus, take on-board all the learnings from the last season, address any issues with technique, injuries or areas of weakness in your body and start to build a strong solid base to launch your next season off.

BUT Where do you start with getting strong for Triathlon?

Well first we need to understand the specific anatomical demands of our sport. Which muscles groups are fired at which points? Where can we benefit from more strength? Where are our risk areas from common injuries? Being a competitive Triathlete myself and having ticked off some of the most common Triathlete injuries and rehabilitation programs I feel I’m in a great position to translate this into something useable with my athletes. Couple that with my Personal Training & Sports Massage experience my knowledge goes that little bit deeper again so I think my point here is that it is worth investing in a professional who understands our sport well.

Next we need to get a good understanding of you and any limiting factors you’re experiencing and I do this via a “Triathlete MOT” . This is a 1 hour session where I test your muscular endurance, strength & power via a functional strength assessment as well as your flexibility via a full body Functional Movement screening. This is critical to knowing where you’re at and I would always recommend enlisting the help of a professional to get this right. There are other practitioners that will use similar methods to what I have described so if using a local PT to you then make sure they do understand the needs of your sport and therefore make their testing relevant.

So…. now we know what the sport demands and we know what you’re currently capable of. What next?

Well……It takes a good 12 weeks of consistent structured training to achieve any results, you’ll have witnessed this as part of your Swim, Bike, run training yourself. This is what is required to see measurable improvements. The strength & Conditioning component of your training plan is no different to that. It needs consistency, progression and measurement, just the same.

The key is to not just develop strength for strength sake but to develop usable strength, which I achieve through specific functional training programs using mainly the TRX suspension trainer. This is a tried and tested training method adopted by some of the top names in triathlon (Matt Dixon, Brownlee Brothers). Training peaks describe TRX suspension training quite nicely in this article. For specific injuries or imbalances I may use a combination of TRX, kettle bells, barbells and other training tools that we have access to get it right for you.

Another key point here is that you get these movements right. Again enlisting the help of your coach or a local PT to guide you through the exercises, observe and feedback until you’ve nailed it is pretty important.

The world of Strength & Conditioning is a science in itself but the key inputs to your strength training is you & the demands of your sport. Its difficult to do this on your own so ask your coach for more information or look into bringing onboard one of the Total Triathlon Training Personal Trainers to help you get it right this winter!!

Here is a sample of some of the services I offer:

Triathlon Strength Training Services

Triathlete MOT - £50 (1 Hour at S3 Fitness Chester)

Including lifestyle assessment, blood pressure, Functional movement & mobility screening & functional strength & power assessment

12 week Strength Training Plan - Example

*12 week specific & progressive strength program- Incorporating 3 planned sessions per week, adapted as you progress each week. One performed at S3 Fitness, the remaining sessions conducted in your own time.

*Once a week face to face session at S3 Fitness- This will be performed in a small group (3 max) with other Triathletes. Session run Monday 7.30pm or Tuesday 6.30am

*Unlimited access to S3 Fitness classes & open gym time- S3 classes are extremely complimentary to any strength training programming. 25 classes per week covering fat burn, core strength and general all over body TRX strength training

*TRX suspension trainer- You will be given your own TRX for 12 weeks to complete your training at home. You will also be given the option to buy your TRX on completion of the program for £60 (RRP £160)

To arrange a call back with me then please complete this enquiry formand I’ll follow up with you direct.


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