Strength training for runners

Sarah Robertson came to me a few years ago with dilemma and a challenge, having only been a 5k runner for a number of years, the initial consultation went along these lines:

S-“I haven’t trained in 8 months owing to a double ITB problem as in both legs have been written off by the physio”
Me- “So you need a rehab programme to get you on the mend before you start training for your 5k events”
S- “kinda, I want to run a marathon”
B- “okay no problem when are you looking at”
S- “That’s the dilemma”
B-“Why”?
S-“It’s the Jersey marathon and it is in six weeks”
B- “oh”

So based on that we discussed the challenge and despite trying to persuade her to wait a while, we started the programme.
Sarah posted 4hours 45 minutes for her first attempt which given the injury and time period for training was a great effort.

From there a relationship between Coach and athlete grew, with Sarah coming up with more little goals in between her main goals. Remembering her only goal was to do 1 marathon, in her first year we completed three marathons and a number of 5 and 10k events with a half marathon for good measure.

Year 2 was the laughable one “I will just concentrate on half marathons this year”, that lasted all of two minutes when I heard “Will you train me for an ultra”? (An ultra marathon being any distance beyond marathon distance.)

The good thing was Sarah trusted me with regard to her training and despite many of her peers and fellow runners telling her it was all wrong, “runners don’t train like that” we kept going.

Sarah was introduced to Olympic lifting, kettlebells, sledges, trx, tyres, weight vests, hypoxic training, TUF (technique under fatigue) and so much more. Her running style and programme completely changed introducing hill reps, sprints, working the curve in reverse doing speed power then endurance. Most of all she was asked for constant feedback which was something new to her!

Sarah is now part of our athlete performance programme and has kindly given a testimonial which can be read below—



Running a marathon was an ultimate goal. It scared the hell out of me but I wanted to try it just once. Sure, I could have downloaded a training programme from the internet but I knew I needed a bit more of a ‘push’ – and I had a few wee injury niggles to resolve. I needed some help with this challenge.

Having trained previously as part of a group instructed by Brian, I knew he had the mix of knowledge and motivational skills that would get me through. And he did. There was only one ‘problem’.

He made this and other challenges seem achievable. It seemed logical after a few marathons to look to other challenges and I wondered how far I could go, could I complete an ultra marathon? After my first 53 mile race, we found out – yes, I could. My goals change and evolve because I gain physical strength and mental confidence from training with Brian.

We have now completed two competitive years and I have had no injuries to hamper my training. Yes, training can be hard work sometimes but he also makes it fun too and the results are worth it. Brian makes me realise I can achieve more than I ever thought I could.

Her strength exercises consisted of the following basics, with a variety of others at different stages of the programme.

Clean and Press



Reason
The exercise involves strength and speed and works the deltoids, trapezius, quadriceps, hamstrings, glutes and triceps.

Deadlift


Another strength and speed exercise targeting the lower back trapezius, quads, hamstrings and glutes

Squats

Picture to follow

The squats are a great strength exercise and target the quads, hamstrings, hips and lower back

Sissy lunges



This exercise - a variety of a standard lunge - is not vastly used but is great for strengthening the vastus medialis muscle which helps to align and track the kneecap properly. If you strengthen this muscle it can help prevent runners knee/knee pain.

Charlies Angels

A variety of the Gun drill exercise



Plyometric exercise aids running economy and all runners should incorporate single leg exercises into their programme, the additional benefit of this type of jumping lunge is the rotation of the torso which helps promote stability in the abdominal and lower back areas.

Kettlebell swing



The kettlebell swing is both a strength and power exercise. The swing strengthens the back, shoulders, torso and posterior kinetic chain, It also promotes functionality of the body as in it works as one unit rather than isolating the muscle groups.

Kettlebell single leg deadlift



Targets the posterior chain and torso , inclusive of hamstring, glutes and erector spinae which help with posture , which are also involved in running, and jumping, they are responsible for generating hip and back extension power. Aside from the performance and posture promotion, keeping these muscles in good shape is also important for injury prevention.

Since the initial programme Sarah has competed in over 13 ultra marathons (ranging in distance from 33 miles to 95 miles), marathons, duathlons, x country events and is one of only five women in Scotland to have completed five ultra races in the 2013 Scottish Ultra Marathon Series.

What will next season bring?

you know you want it

Strength and Conditioning 1

Strength and conditioning

In this issue we will look at two types of leg exercise, namely the step up and bulgarian split squats. Both exercises are great single leg exercises for developing strength.

The Step Up
Ensure that the box used for this exercise is

> 12-18" minimum off the floor
> or at least high enough to create a right angle on the knee bend non
> slip surface on the top wide enough for the lifters foot to be placed
> fully on top

> Ensure that the bar is approximately armpit height, move towards the bar and place the bar in the low or high position across the back, hips and feet should be directly below the bar.

> a pronated grip approximately more than shoulder width should be adopted.
> elbows should be raised to form a shelf to be created across the back
> so the bar does not slip

> step up onto the box from a standing position with the lead leg, ensure the trail leg is in contact with the floor.

> do not push off the trail leg, ensure that your torso is square and erect throughout the exercise.

> pause at the top of the exercise and

> then shift your weight back to the trail leg before returning the lead leg back to the start position.





*ensure that a spotter is used throughout the exercise

Bulgarian split squats

> grasp the bar in a pronated grip and the bar is in the low or high position across the back, grip should be just outside shoulder width apart.

> stand in front of a bench or box and place the rear foot on the bench

> Ensure that your weight is placed evenly throughout the lead foot with
> the knee in line with your toes

>lower to a point ensuring the the thigh of the lead leg is parallel or
>almost parallel to the floor

> Ensure that the torso remains erect and square to avoid bending over

> the knee should not lock out at the top of the movement.




both of these exercises are great for single leg strength and should be practiced regularly throughout your strength and conditioning programme.

FABC

Fauldhosue boxers back in da house

Pro MMA Fighter Nathan Wilson

Pull Ups

The ultimate upper body workout, you will have seen it the action movies the hero gets ready for the fight and pushes out a quick set of pull ups.

Pull ups build and strengthen your back, shoulders and arms and help you achieve the perfect V shape.

The pull up and all of its variations are not easy to perform and do require a certain amount of strength and technique. If performed correctly and integrated into a training programme significant gains can be seen quickly.

By pulling your body weight upwards from an action of pulling the hands downwards from above your head does involve a big range of motion and places a lot of pressure on your muscles; however the gains out way the cons.

Many people and trainers abdicate the lat pull down machine and seated overhead press in order to progress your pull ups, This won’t aid you in anyway only by executing pull ups and the variations will you progress.

In order to get started and if you are a gym member try using the weight assisted pull up machines which can be found in all gyms, be wary though as you may be lulled into a false sense of security.

If your outside or not a gym member find a bar or tree that can easily be grasped by yourself and execute jump pull ups as follows

Stand below the bar

Use a box step if you have to

Use overhand or underhand grasp andgrip the bar and jump up slowly lower yourself to the ground

as soon as your feet touch the ground jump again repeat

One great piece of advice comes from Pavel Tsatsouline a former Russian spetnatz trainer which he terms as "greasing the pole" which in layman's terms means do a pull up every chance you get.

Pull/Chin up Variations

Here is a list of some types of variations in order to progress your pull/chin ups

Jump up's

Assisted pull up's

Weighted Pull ups (attach a weight belt or dumbbell)

Kipping Pull Up's – use the legs in a swinging motion to create hip thrust, this is a favourite with cross fit athletes

Side 2 Side- pull up taking left shoulder to left hand lower repeat to opposite side

Round the world- chin to one hand slide across to the other hand and return to start position

One arm pull up – Grab the bar with one hand place the other hand on the wrist for support

Clap pull up – standard chin up as you reach the top of the pull execute a clap return the hands to the bar and lower

Doris pull ups- execute a burpee below the bar, explode up from the down position and execute a pull up drop and repeat.

Other variations include the use of towels, ropes chains and partners.

Nathan The Mayhem Wilson

FABC

Coach GI Pain putting Fauldhouse boxing Coach Willie and Boxer Stephen through their paces. https://www.youtube.com/watch?v=3KKlOXg07ps

T.O.D Combat @ MA Pulse

Check out all of our articles in MA Pulse magazine

What is the role of an MMA conditioning coach?

Or of that coach for any matter, ultimately it should be to be a success for any fighter or athlete you train.
As a strength and conditioning coach knowledge is power. You need to understand certain scientific aspects and be able to understand and apply them.
Basic knowledge and awareness in the following will help you start life as a coach
• Psychology of sport
• Anatomy and biomechanics
• Nutrition
• Sports Medicine
• Speed, Agility and Quickness Drills
• Program Design
• Energy Systems
• Muscular System
• Skeletal System
• Nervous System
• Cardiovascular System
• Respiratory System
• Endocrine System
• Basic Biomechanics
• Kinematics
• Strength programmes



To design a tailored programme four main factors need to be addressed
1. Assessment
2. Instruction
3. Re assess
4. Develop

Assessment is key and fundamental in the design of a programme
The assessment should cover all health and fitness related topics in order for the programme design to be tailored to the individual.

Instruction is a simple step in that all exercises and drills used should be taught to the fighter ensuring that correct technique is taught and biomechanics and anatomy are taken into consideration

Re assess the fighter to ensure they understand the programme design, aims and goals

Develop is the part where the programme takes shape and the programme is implemented in order to maximise performance of the fighter ensuring they are in peak condition at the right time. However the programme factors are an on-going process and adaptive.

In order to maximise performance consideration has to be given to
• Structure
• Function
• Mechanical efficiency
• Physiological efficiency
This should ensure that maximum performance is attained.

Characteristics of MMA strength and conditioning coach vary from coach to coach and are unique to that individual person, common characteristics are
• Know your athlete/s
• Be knowledgeable in your area of expertise
• Be supportive
• Always have a written plan
• Develop strategies


Many factors affect the outcome of a programme and the phases within but by being flexible and approachable as a coach will ensure your success.

K8 Combat jan2011

GPP Circuit

Dave "The Bell Ringer"

Dave being introduced to S.A.I.D Circuits as part of his training.

General Conditioning

EMAC Basic Circuit

Swim Training Pool intro (session 1)

 

You may have read the first two instalments of Swim Training for fighters. Hopefully you have put the circuits or swim sets into practice.

This session shows session 10 of The Hurt Locker programme as Ross calls it!

High Intensity Training intertwined with SAID Principles in order to prepare the body for the onslaught of conditioning and combat.

 

The video has been condensed to fit the circuit in, give it a go!




 

Brian Fernie MMA CSCC

Swim Training for Fighters (Part 2)

Swim Training for Fighters (Part 2)

In part 1, we covered the basic pool applications that most coaches/fighters conduct when using pool time, although there should have been a few that may have been new to you.
In part 2 we are looking at the art of swimming for conditioning and how it can best serve a fighter concentrating on the stroke and pull variations, we will look at kick variations next time.

Swimming offers a variety of conditioning aspects

• Strength
• Endurance
• Flexibility
• Aerobic
• Anaerobic
• Rehabilitation


The above is a general list but as an athlete how can you use it, well being able to swim is a bonus even if it is as we say in swimming “untidy” in your strokes, however if you are a weak swimmer you can still use this magnificent form of training.

Equipment for a normal pool session

Goggles, kick float, pull buoy, hand paddles, sponge with belt (1 metre thin rope attached to either end) fist gloves, fins.
The list is not a necessity however will help you, but most drills use your body weight in the absence of kit.
One thing you should also take is a bottle of water, if you’re swimming at the right intensity you will sweat and dehydrate in the pool, something a lot of swimmers forget or ignore.


Let’s look at the various strokes


• Front Crawl – the fastest of all strokes
• Butterfly- the daddy and ultimate power stroke
• Back Crawl- fast stroke and allows the muscles to work in reverse
• Breast stroke- technical and fast and uses most major muscle groups

You may not be able to do all these strokes but if you can it would be a great arsenal of conditioning tools to put in your box.

For the main part we will predominantly use front crawl in the sets which you will later see in this blog, however you can use any stroke you wish as we wont be doing swim rest times and such like, as swimmers use when conducting training.


The aim of the sets is to keep it simple, and effective other aspects of swim training can be added at a later stage if required.


In order to progress your conditioning in the pool, you need to use drills, which are a way of overloading and using muscles groups functionally to develop all aspects.
Yes if you swim 60 lengths every day doing one stroke you will get fitter but not necessarily stronger or improve your technique, in fact most recreational swimmers use the wrong technique during a stroke causing them to expend too much energy sapping their strength.


Drills for each stroke vary but unless we are going to get majorly technical we can split the drills into three main categories Stroke,Pull and Kick.

Stroke- basically the whole body is used as normal when swimming ; however certain aspects of the stroke are focused on such as water polo drill, Tap drill.

Pull- quite simple we only use our arms to propel ourselves through the body, slight variations may be pull and drag where we attach something to the legs and as we pull through the water and drag it behind us (sponge for example)

Kick- we only use our legs to propel through the water using kick floats as aids or resistance, if you don’t have a float use your water bottle, fins also help with kick sets as they propel us faster but the main aim is to improve ankle flexibility and promote drive from the hips not the knees (a common fault in new swimmers).


Stroke and Pull Variations

Basic- Keep your legs closed and only use your arms to propel yourself, this takes discipline as you get tired you will want to use your legs, it is also a hard pull drill as the legs sink in the water, making you pull harder as they offer a drag effect by pulling the hips down. You can use a piece of tyre inner tube around the ankles to stop you kicking or buy ankle swim strap which is up to date and looks cooler!


Pull Buoy - By placing a pull buoy between our legs close to our crotch, we allow the body to remain horizontal in the water; this allows us to be streamlined making the stroke faster but not necessarily easier.


Fists- using one of the above pulls when swimming keep your hands clenched in a fist, this ensures more drag in the water as you pull back the arm in the underwater phase.


Hand Paddles- same basic pull or full stroke can be used, however the hand paddles allow a greater area to be covered when pulling in the under water phase, allowing greater purchase in the water to propel you forward and also ensures that better technique is used, e.g using all the back muscles in the stroke rather than just the shoulders, you will feel it if its done incorrectly.


Fist Gloves- much the same as hand paddles however the gloves prevent overuse injuries on the shoulders to a degree, be careful however as to much use will mean your fingers stay open when conducting the stroke meaning incorrect technique = more energy expenditure.


Water Polo- this is the stroke used by as the name suggests water polo players and adapted as a drill by triathletes the world over, the front crawl is conducted with the chin on the surface of the water, looking straight ahead and swimming shorter faster strokes with the arms, this is necessary as the hips dip and the legs cause a drag effect owing to the head position. This drill will promote good use of the major back muscles and doubles up as a hard kick set as you have to kick harder to propel yourself.


One arm drill- simply put we only use one arm when conducting the stroke, the other can be placed alongside the body or held out to the front, for a fighter this will place emphasis on the deltoids, lats and traps, as we wont be focusing on the technique aspect of this drill, your kick will increase in order to propel you.


Hypoxic-without oxygen! A set distance is swum with the swimmer only being allowed a certain number of breaths in a length, for example a bi lateral breather may be given
4 x 100 F/C 10, 8, 6, 4, 2
Swim 4, 100’s (metres) breathing every 10 strokes on the first 100 8 on the second and so on.

Now we have covered the basics lets look at swim sets which can improve your cardio, strength, speed, flexibility. The sets have been simplified with regards to the terminology used for example as a fighter do we need to know swim at OBLAT! Levels.


Session 1
Distance 1800m

Warm Up
200m front crawl

Set 1
4 x 100m front crawl sprint, 1 min rest each 100
10 x 50 sprint front crawl 30m rest each fifty

Set 2
20x 25 front crawl sprints 15 seconds rest each sprint

Cool down
200m own choice


Session 2

Distance 2,800

Warm Up
200m front crawl
200m breast stroke

Set 1
1000m (continuous) front crawl hypoxic @ first 500 on evens 10,8,6,4,2 change every 100
Second 500 on odd’s 11,9,7,5,3 change every 100

Set 2
1200 front crawl drills
@ 200 pull 200 fists
200 water polo 200 hand paddles
400 single arm change each fifty
(Fifty right then fifty left repeat till 400 complete)

Warm Down
200 own choice

Session 3

Distance dependant on warm up distance achieved

Warm Up
T10 swim ten minutes non stop counting your lengths.

Session 1
2x50 FC 20secs rest each fifty
2x100 FC 30secs rest each 100
2x 200 FC 1 min rest each 200
1x 400 FC 2 min rest after 400

Session 2
Repeat above starting at 400.

Warm down
200m own choice


If you are unable to conduct a full swim session chose one part of it and complete the next part next time your at the pool, you can break down the session into fragments as long as you complete the sets.

This topic is vast and varied and is endless in the various types of drills and swim sets one can do, some coaches and fighters may be wary of this form or type of training, you only have to look at swimmers and see how conditioned they are, remember we are not using this to be swim fit, we are using it as a tool to increase us overall as a fighter.




Brian Fernie MMA-CSCC

Swim Training for Fighters (Part 1)

Swimming for conditioning is little used, little known or incorrectly used by most fighters and coaches.

Not that they the coaches don’t have a plan, or goal but a lot of coaches take standard gym work into the pool and stay at one end, doing partner carries and jump squats, all great stuff but if they really understood the benefits of swimming they could put together a swim specific programme from circuits to aerobic, anaerobic and endurance sets.

Swimming is a great exercise and will increase lung capacity if used properly by a fighter which obviously has benefits in the ring in relation to hydrogen conditioning, swimming also puts 25lb of pressure on the whole body when swimming and is also a weightless form of fitness.

Obviously the benefits can only be reaped if the fighter can swim and is comfortable in a pool environment. The exercises below can be changed at anytime and are only a suggestion.

There are many swimming aids out there from paddles to pull buoys and all can be utilised, however one of the easiest and cheapest is to wear a t-shirt and extra swim shorts during training for extra drag, however caution should be exercised and only use this extra drag every few weeks. If you don’t your body will adapt and you will require more and more clothing for drag.

Pool Circuits are probably the easiest to start with and understood so below are a few circuits to start of with.

Circuit 1
You will require access to swimming widths (deep end) for this circuit and require two mats one at either side for certain exercises, ensure a warm up is conducted prior to the start.

Swim 10 widths front crawl as fast as you can.

Pull yourself out the pool and do twenty press ups, slide into the pool swim a width underwater on the opposite side conduct nineteen press ups, then repeat until you have completed the set.

On completion swim 10 widths front crawl again then conduct double leg v sits as above on completion repeat the process and conduct double squat thrusts

Circuit
10 widths front crawl sprint
Press ups 20 -1 swimming a width underneath taking 1 press up off each side
10 widths front crawl sprint
Double leg v sits 20-1 swimming a width underneath taking 1 V sit off each side
10 widths front crawl sprint
Double leg squat thrusts 20-1- swimming a width underneath taking one squat thrust off each width

Rest is up to an individual between the sets but no longer than a minute.


Circuit 2
As above but run between width’s, this can be done in the shallow end or at the deep end if using the deep end use an aqua jogger which is a blue support belt which goes around the waist and is normally used for rehabilitation work in the pool.

Circuit 3
As above but swim lengths and only one front crawl sprint length is required between the exercises

Circuit four

Make sure you have a partner for this set.
Both sprint from the shallow end until the deep end starts then back ten times.
Partner 1 piggy backs number two for ten sprints above then change
Partner 1 sprint’s same distance backwards for 4
Partner 2 squat jumps until partner 1 finishes (head under water back straight bum touching heels then explode upwards)
Swap over
1 minute rest repeat once more


Circuit 5
Partner squat jumps 30 seconds on 15 rest for 3 minutes
Swap over
Band punches standing with shoulders under water partner 2 holding band at rear for extra tension
30 seconds on 15 rest for three minutes (no bands use aqua dumbbells)
Swap over
Front crawl sprints* 30 seconds on and 15 rest for 3 minutes
Partner holds your ankles whilst you swim hard for 30 seconds on front crawl
Swap Over
Rest 1 minute repeat

Again the above are a suggestion however I feel these are the better exercises a fighter should be using in the pool for conditioning, as the lungs need to be overloaded in order to increase oxygen up take.

The last circuit should only be used with fighters who are competent in the water and are able to swim at a reasonable standard.

Deep end access will be required
The fighter treads water with their hands for two minutes, then feet for two minutes hands in the air.

The fighter then has their hands placed together behind their back using an elastic band, he then sinks to the bottom of the pool as soon as his feet touch the bottom he explodes to the surface sucks in a breath of air and submerges again, complete this for five reps.

If the band breaks the fighter starts again, for a more advanced workout tie the legs with an elastic band as well.

This drill develops the CV system and allows the fighter to go hypoxic as the hydrogen will start to soar through the body.

Give them a go and see how you get on, we have tried to minimise the amount of kit required, if you have no bands or aqua dumbbells two pull buoys will suffice for a start.

Next time we will look at swim sets to develop the fighter and add additional training to their arsenal.

If you try them please get back to us and leave a comment.

Brian Fernie MMA-CSCC

Kettlebells for Triathletes Part 2

Hope fully by now you will have read and digested some of part 1 and why kettlebell training should be an integral part of your strength and conditioning for endurance events.

In part 2 we will cover selection of a kettlebell and weight, and cover further exercises which will aid you in your strength training.
Kettlebell selection
When choosing a KB it comes down to an individual’s choice and much has been written covering this subject.
The KB should fit comfortably in the hand and easy to grip, with the handle being smooth, the horns rounded not angular and the distance from the bell to the handle around 6cm’s.

I personally use KB’s provided by optimal life fitness or Jordan’s as these fit the above criteria and are averagely priced. Whether you want cast iron, solid, rubber, vinyl dipped is entirely your choice.
Weight wise it is widely recognised that female’s starting out should use between an 8kg – 12kg KB and med 16kg-20kg KB. Again this is down to experience with KB’s and current fitness levels.

The main point to remember is that the KB will work your body as an entire unit and not isolate muscle groups (unless used for this purpose) so starting with the above suggested weights until the technique is mastered is sound advice. Please don’t purchase any of the so called fitness belles which range from about 2.5kg to 7kg as you will quickly find that these are of no use to you in any capacity apart from a doorstop.

Conventional exercises


These can be used as part of your training and are widely used by athletes with Kb’s.
The basic’s are
Tricep extension
Bicep curl
One arm row

All are utilised the same way as a normal dumbbell, beware though that the KB does hang as dead weight and is harder to control compared to a balanced Dumbbell. We will add some more isolation exercises later.


The swing


Once you have mastered the basic Kb techniques, you can look to progress onto other exercises; one thing that I as a coach and KB user advocate is the turn method of swinging.
Many people use the standard version (American) which places a lot of pressure onto the front deltoid and users/athletes tend to try and lift rather than swing the KB.
The thumb method basically is turning your thumb to the rear (thumb to bum) as the Kb swings through your legs. This method allows for better control and utilises the rotator cuff muscles, triceps and deltoids to be incorporated more and ensures that the athlete “snaps out” from the hips utilising the PKC (posterior kinetic chain) and ensures the bell swings rather than being lifted.
Most Kb movements start from the swing and can be completed using one or two Kb’s below is some of the basic exercises.


Fundamentals.


1. Double handed swing
2. Single hand swing
3. Alternate hand swing
4. The clean (rack)
5. The High Pull
6. The swing snatch
7. Military Press
8. See Saws.
9. Front Squat
10. Conventional dead lift


These exercises must be practiced and perfected before moving onto additional exercises, I have tried to include what I feel are the better versions for triathletes, and have tried many and varied versions with Team T.O.D over the past year.

Progression


1. Arrowhead swing (double swing to overheard)
2. Saxon side bends
3. Diagonal snatch
4. Reaching Lunge (front, side, rear)
5. Stair Squat
6. One arm Scot’s press (squat press)
7. Windmill
8. Turkish get up (lunge style)
9. Split jerk
10. Push Press


The above list is not exhaustive either are the different types or amounts of KB exercises out there,
However the above and the exercises listed in this blog are as I said what I as a coach and triathletes from Team T.O.D who have used the KB’s as an integral part of there training consider to be the better ones.


If there are any out there we have missed or are considered to be better than those listed please let me know and I will try them out.

Conventional exercises have briefly been covered but we will add some more to the list which can be beneficial to your strength programme and should e incorporate as part of it and not used as stand alone exercises.


1. Bench press
2. Calf raise
3. Thumbs up press up
4. The Fly
5. Straight arm pull over
6. Bent arm pull over
7. Front arm raise
8. Jowett tricep kickback
9. Side press
10. Bent press


When it comes down to sets and reps for any of the exercises listed, this again is down to specifics and what the outcome of your session is to be.
Predominantly we as a team tended to opt for between 12-15 reps of a set, and also conducted timed circuits of 5 minutes with 30 seconds of an exercise and fifteen seconds rest, completing as many reps as possible in that time for each exercise, this also lends the body to metabolic conditioning which is a another subject in its entirety.


Looking forward to part three we will cover more complex moves for the triathlete.


Get swinging!


www.tod-coaching.co.uk
www.teamtod.co.uk
www.k8bells.com

This article can be used in any format providing it is used in its entirety and that full accreditation is given to its author and all hyperlinks(clickable) are used.

KB2 quick squat workout

A quick leg workout for mobility,flexibility, posterior kinetic chain and strength when your short on time. Figure eight squats back and front and single KB squats.

If you have time try the three exercises as a set doing one minute of each rest a minute then repeat for four further sets. Use a 16 to 24kg KB if you can.