Strength and Flexibility• Strength

– Theory

– Muscles used in each sport

– Core conditioning

• Flexibility

– Dynamic stretching

– Static stretching

• Does it matter?

Strength Training

Misconceptions• Adds bulk (makes me

look like Arnold)

• Does not translate to

endurance sports

• No time to add 4th type of

workout

Benefits of Resistance Training

• Supplements normal training 5-10% (30-50

minutes a week)

• Focus on gaining functional power not size

• Stimulates hormone production that can be

damaged from endurance training – Increases HGH, testosterone

• Helps repair tissues, build muscle, lose fat, anti-inflammatory

• Recruit muscle fibers and strengthen the brain muscle

connection.

• Improves efficiency

• Strengthens tissues and lowers injury risk

Hypertrophy – response to stress

• Stress muscle

• Responds by

increasing size of

cells.

• Requires

– Recovery period (rest)

– Carbs and protein

(4:1)

Isolated Weight Lifting

• Focus on one

muscle groups for

each lift

• Safe and easy to

learn

• Build strength

– Curls, bench press,

shrugs

Functional Exercises

• Train multiple muscle

groups

• Use multiple joints

• Increase strength, balance,

posture and joint stability

• Train in tri specific exercise

– Squats, lunges, deadlifts,

Olympic lifts

– Combine simple lifts with

stability

Plyometric

• Explosive full body movements

to increase power and speed

• Can also be done on bike and

run in short sprints

• Dangerous, easy to damage

muscles but large benefits

• Build slow, have core

strength before attempting

Weight lifting for swimming

• Focus:

– Shoulders, back, arms

• Incline/military press

• Lat pull down

• Rows

– Seated

– standing

• Pull downs

• Raises (front & side)

Biking Muscles

Run Muscles

• Biking and Running use the same

muscle groups, but use them slightly

differently.

• Quads - push down in cycling, pull up in running

• Hamstrings - pull up in cycling during recover, pull

the weight of the lower leg up in running

• Gluteal muscles - push down in cycling, work to

stabilize the trunk in running

• Gastrocnemius (calf muscle) - push the final part

of power phase in cycling, push off in running

Bike/Run Exercise

• Isolation exercises

– Leg press

– Leg extension

– Hamstring curls

– Calf raises

– Adductor/Abductor

– Rows

– Pushups

– Pull-ups

• Functional

– Squat

• Single leg

• With dumbbell press

– Deadlift

– Lunges

– Step-ups

• Plyometric

– Bounding

– Box jump

– Squat jump

Core

• Standard

– Planks

– Flutter kicks

– Wood chopper

– Crunch

– Russian twist

– Bridge

• Advanced

– With stability ball circles

– Arms above head

– One leg/balance ball

• Focus on exercise that

simulate same motion

when swimming, biking,

running

Basic WorkoutSession 1 Session 2 Session 3

Leg Barbell step up Leg Leg press Leg Calf raises

Leg Barbell lunge Leg Cable hip

adduction

Leg Body weight squat

Arms Incline dumbbell press Arms Seated curl Arms Dumbbell

kickback

Arms Dumbbell fly Arms Seated cable

row

Arms Dumbbell pullover

Arms Chin ups Arms Lat pull down Arms Push ups

Core Russian twist (med ball) Core Russian twist

(med ball)

Core Flutter kicks

Core Inclined sit up Core Inclined sit up Core Side kicks

Core Inverted sit up (med ball) Core Inverted sit up

(med ball)

Core Physioball plank

Core ½ stability ball lunges Core ½ stability ball

lunges

Core Side bridge

Functional Workout

Session 1 Build stability Session 2 Build power

Full body One legged squat Full body Overhead squat/ or squat

press

Full body lunge with

dumbbell press or

curl

Full body Deadlift(single or double

leg)

Full Body Turkish get-up Arms Curl press

Core Woodchopper with

stability ball or one

leg

Core Plank on stability

ball (both direction

circles)

Plyometric Workout

Session 1 Session 2

Upper body Push up with

hand clap

Leg Lateral

hurdling

Leg Squat jump Leg Bounding

Leg Lateral jump Leg/core Tuck jump

Core Side throw

(med ball)

leg Split leg jump

Core Slam (med

ball)

Core/upper

body

Overhead

throw (med

ball)

To avoid injuries

1. Start with good form

2. Dynamic warm-ups

3. Strength training

4. Static stretches

Dynamic Stretching

• Warm-up

• May or may not:

– Increase blood flow and temperature

– Increase range of motion

– Loosen muscles

– Prevent injuries

– Balance

Static Stretching

• Controversial

– Can decrease strength 5-10% for

1-2 hours afterwards.

• Less likely than dynamic

stretching to help

– Recover from injuries

– Loosen muscles

– Increase range of motion

• Flexible on bike, aero

• Balance on run, relaxed

• Feels good http://www.docstoc.com/docs/92705934/Dy

namic-vs-Static-Stretching

Meta-analysis of 106

studies.

Take home, keep

static stretches < 45

seconds.

Eur J Appl Physiol, 2011

Static Stretching

(40 studies)

Dynamic Stretching

(7 studies)

Take home:

Hold static stretches <30 seconds

Repeat dynamic stretches >60 seconds

Cool down

• Right away

– If doing intervals, go easy 5-10 minutes.

– Lay next to wall, legs up against wall. 5-10

minutes.

– Swing legs to loosen hips

– Compression socks

• 2-6 hours after

– Static stretches, hold for less than 30 seconds

Shoulders

Hips

Hamstrings

Quads

IT band

Knee

Calves

Shin splints

Achilles

Tendon

Plantar fasciitis