I have negleted my strength and core and I think that it coming back to bite me or will so in the future. My whole right leg (hip soarness and knee numbess) seems to bother me on long runs and brick workouts. I am going to change my running shoes, get a knee brace, and put 2 days of strength into my program (which is 2 x a week in each sport during offseason) to combat this. I’m thinking of a strength routine like this: Plank, side plank, crunches, leg lifts, pushups, clams for the core and deadlifts and squats for weights…
My question is this: is there anything IMPORTANT to either add or ommit from this routine or does it seem sound? Any strength advice to prevent injury? Thanks!
Here is what I have been doing for the last year or so with very acceptable results: http://www.youtube.com/watch?v=pAuZEQQ6zH8
The good part it that it takes very little time. I do it 3 or sometimes 4 times a week.
Best wishes,
nice, did you notice a difference? On a scale of 1 to 10?
If you get a chance to pick up Matt Fitzgerald’s book “Racing Weight,” he has a lot of good lifts for endurance athletes to keep their body healthy.
A few additional lifts you might consider:
VMO Dips: strengthen your vastus medialis which may help with any tracking or muscle imbalances you have and help knee stability while running (doing these on a decline might be even better)
X-Band Walk: this would help strengthen your hip abductors which will increase your hip stability while running.
Single Leg Deadlifts or Suitcase Deadlifts: same benefit as deadlifts except that you can focus on a specific leg (to make sure one isn’t doing all the work) or help your body resist medial tilting.
Woodchoppers: a really great ab exercise
Supermans or Back Extensions: if you are going to up the abs you need to make sure you are keeping your back in check as well.
Chin-Ups/Pull-Ups: might as well, especially since you didn’t have any back or biceps lifts in your set.
Finally, I know this is kind of a cop-out answer, but if you haven’t already, I would make an appointment with a physical therapist. They will be able to work with you to create the best plan to get and keep you healthy. I had patella tendonitis for years and never really beat it until I met up with a PT and really put their plan into motion.
Yes, and I’m aging too (53). My wife says I look, and feel, better. My low back pain has eased and all is well. Scale of 1 to 10…of course, I’m a 10!
I’m not sure what you need to fix your problems but the plans in this book are pretty straight forward and should prevent many injuries in triathlons.
This one:
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Take a look at this book; I realize much of his theory is anti-thetical to what we believe to be true, I think there is something to be said for Crossfit and its emphasis on form and functional strength and mobility: http://www.amazon.com/gp/product/1936608618/ref=pd_lpo_k2_dp_sr_1?pf_rd_p=486539851&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=0920905161&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1PCBNP8HNMHC2WNWJ2C5
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I have and read the Power, Speed, and Endurance book previously linked. Love it. Helps me stay injury free. I actually took a two month break from Crossfit Endurance and ended up developing a knee problem which has since been helped by resuming functional strength training (only been training about a week and its already much better). I took a break because I wanted to focus on gaining speed rapidly instead of letting it come to me naturally as I become more fit. I also lost a bit of muscle mass in my upper body which my girlfriend probably misses
I have negleted my strength and core and I think that it coming back to bite me or will so in the future. My whole right leg (hip soarness and knee numbess) seems to bother me on long runs and brick workouts. I am going to change my running shoes, get a knee brace, and put 2 days of strength into my program (which is 2 x a week in each sport during offseason) to combat this. I’m thinking of a strength routine like this: Plank, side plank, crunches, leg lifts, pushups, clams for the core and deadlifts and squats for weights…
My question is this: is there anything IMPORTANT to either add or ommit from this routine or does it seem sound? Any strength advice to prevent injury? Thanks!
How do you know it is a strength problem?
Little bit of advice from an injured triathlete who rehabbed successfully and currently sees a PT, chiro, and massage therapist regularly, and has had many consults with his ortho:
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with the leg lifts, lying on the ground, keep one knee bent at 90 degrees, and lift the other leg no higher than the bent knee. Keep the lifting leg slightly bent at the knee, turn your toes out and away from your body slightly, and keep your medial glutes flexed. The goal of the leg lifts is to strengthen the medial quads to prevent knee injury. The rest of your quads are worked plenty during biking/running.
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Pushups are unnecessary for triathlons. But if you’re not prone to putting on a lot of muscle, it can’t really hurt. Just make sure to balance it by working your back. Do rows (with dumbell) and all the standard rotator cuff exercises (with theraband). You need these excercises to balance the shoulder/back development resulting from swimming.
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Clams are good, as well as leg lifts while lying on your side. Do the leg lift with the lifting leg angled 10 degrees backward to isolate the medial glutes. Keep your pelvis from falling backward with your lifting leg as you angle it back.
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Deadlifts and squats add a lot of unecessary bulk and tighten the lower back (I used to do 400+ on both of those exercises before I turned triathlete and dropped a ton of weight…as much as I tried, I could never get flexible when I was a lifter. Of course, if you lift moderately, it won’t be so bad). Single-leg lunges, step-up lunges, side lunges, etc., with moderate dumbells, are good alternatives.
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You mentioned crunches, which are much better than situps, but should still be done only in moderation. The average person, even the average triathlete, has overly tight hip flexors fro msitting down all day. Situps only add to the tightness.
Looks like you have a good routine in the making. Please see a PT experienced with triathletes. The advice you’ll get is worth a million $.
great results from this guy…I’ve been working with him for years
I don’t know that it is a strength issue but I think that adding done strength wouldn’t hurt right? Also I think I may be leaning on my right leg leg a little to much when I run? Maybe some strength would help that issue
I have negleted my strength and core and I think that it coming back to bite me or will so in the future. My whole right leg (hip soarness and knee numbess) seems to bother me on long runs and brick workouts. I am going to change my running shoes, get a knee brace, and put 2 days of strength into my program (which is 2 x a week in each sport during offseason) to combat this. I’m thinking of a strength routine like this: Plank, side plank, crunches, leg lifts, pushups, clams for the core and deadlifts and squats for weights…
My question is this: is there anything IMPORTANT to either add or ommit from this routine or does it seem sound? Any strength advice to prevent injury? Thanks!
How do you know it is a strength problem?
exactly…
the way to prevent injury is to train smarter. strength training isn’t going to bandage your injuries.
Take some down time, heal up, hire a coach.
I’ve never strength trained but after hitting the big 4-0 this year I decided it’s time to start! My wife gave me a TRX kit for Xmas, I was a little doubtful at first but have been following a program of sorts for the last 3 weeks and have to say that my strength and flexibility has definitely improved and especially my core strength. I do a 20 - 30 minute routine every day in the morning before work, sometime focusing on upper body and sometimes lower, also do a stretch routine after running and a core routine 3 times a week in addition to the morning workout… I actually look forward to using it every day!
I have been following the program offered up in this thread
http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/FREE_12_Week_Strength_Training_Program_P4180258
While I am not following the program exactly as I am only averaging about 2 strength sessions per week. I have seen my overall strength improve and it seems to be a good compliment to a standard Tri training schedule.
David, thanks for posting the Youtube video. I do basically the same strength exercises and find them invaluable. I modify the plank by raising opposite arm and leg.