C X2 Coaching

Tips for Maximizing Training Potential

FOCUS: Strength for Hill Climbing and Power -                      Quadriceps (Quads)

 

As triathletes, we are often 'stuck' in our mentality that if we don't swim, bike, and run all year long we will lose our competitive edge. While there is merit to keeping these disciplines close to our weekly training programs, it is important to balance it out with other activities that complement them while keeping our minds and bodies fresh. By recognizing that the right kind of change in your winter training regimen will set a solid foundation to prepare you for when it's 'go time' to the start of your racing season!

 

Consider the following strength exercises ideas to help you build your hill climbing and power strength and performance:

IMPORTANT NOTE: If you are new to strength training or if you are just starting to add weights into your program, start out with 1-2 sets of each exercise. Do not use more weight than you can handle comfortably without compromising form. Less can be more!

 

 

 

                                    Leg press: 3-5 sets of 5-8 reps 

 

 

 

 

               Squats: 3-5 sets of 5-8 reps

 

 

 

 

 

 

 

                                                                                                                                                               Jump Squats: 2-3 sets of 10-15 reps

 

 

 

 

 

 

 

 

              Lunges:

2-3 sets of 10-15 reps