Below is a variety of strength sets that are some of Mackenzie's faves, and are the result of collaboration with her pal & professional trainer Kiana York < NASM CPT, NASM YES, USAW 1 >. As Mackenzie reflects, "Kiana has helped me with my strength training and gains I’ve never seen before," she says. Indeed; no one can do it alone. Please Note: As always, we encourage you to consult with a training professional before undertaking any new exercises, and make proper consideration of your fitness levels as you try out new things.
•Squat Jumps w. Kettle Bell 4 x 10. Start out in the athletic stance and using your glutes, push through the floor through your feet and really power as high of jump as you can. •Kettle Bell Swings: Focus on lighter weight in the beginning. Remember straight spine along with level op in the hips and glutes. •Back Extensions w weight: 2 x 10 •Mackenzie's FAVE: SUMO Deadlifts 4 x 10. Start with bar and 15 lb weights This focuses on working on your hamstrings and your glutes. This is thee best glute activation dynamic movement ever—advance your normal dead lifts with sumo dead lifts. Yes!  More to consider: Off-season is a great time to re-calibrate and consider new strategies; a great article on off-season coaching submitted by Coach Mackenzie can be see here. Please feel free to reach out to Coach Mackenzie and introduce yourself..
Contact her at www.kenzmadison.com or directly at [email protected] or find her here on instagram: @kenzmadison or here on facebook: @kenzmadison Happy training, everyone! Today's #workoutwednesday is brought to you by our Guest Coach of the Month, Mackenzie Madison. As she says, If you want to focus form yet increase strength during speeds and muscle activation for shorter intervals.. this RUN set is solid. And yes, ideally you'll need access to a treadmill.. or adapt the rhythm of it to a track set. 
The objective is to increase mph efforts and quick-paced recoveries -- always maintaining a 1 mph difference between hills and 400.
We like it. Please feel free to reach out to Coach Mackenzie and introduce yourself.. Contact her at www.kenzmadison.com or directly at [email protected] or find her here on instagram: @kenzmadison or here on facebook: @kenzmadison Happy training, everyone!
Today's #workoutwednesday is a B-I-K-E quickie set of intervals, brought to you by Coach Mackenzie. As she says, this is one that keeps you in shape, can be a quick trainer workout, or something to do when short on time at the gym or while traveling over the holidays.  This can be repeated how many sets desired, and for the time you have available or for as much as you like.
We like it! *Photo credit to Brodon Creative Media @brodoncreativemedia Please don't be shy at all: feel free to reach out to Coach Mackenzie and introduce yourself..
Contact her at www.kenzmadison.com or directly at [email protected] or find her here on instagram: @kenzmadison or here on facebook: @kenzmadison Limitless Possibility: Triathlete, Coach, Mackenzie Madison is November's Guest Coach of the Month11/11/2019
What if I FAIL? Oh, but darling, what if you FLY?!" 🦋 - Coach Mackenzie So true! Today's #mondaymotivation sentiment betrays a philosophy and belief in potential, possibility and continuous improvement.. one personified by the one & only *Mackenzie Madison*.
Now, our intent is simple: to share success stories & strategies, and to encourage others. And if you've spent a minute with Mackenzie, you get what a great ball of enthusiasm she is along those lines: genuinely sincere about meeting athletes where they're at, and then helping find that vision of what's possible, what's next.
As Mackenzie shares, "I just got my pro card renewed so this year I am gearing back into racing. I spent the last couple years expanding my coaching company and also becoming a realtor and renovating houses. So this year more racing is on tap for sure! Exactly what races-- TBD!"
Here's the the possibilities; cheers y'all!
Yes race fans; new month, new workouts! And with that, comes a new guest Coach of the Month to share some wisdom and insights. Thanks for welcoming professional triathlete and coach, Mackenzie Madison to the party. Now, in the coming days we'll pull together a proper introduction on Mackenzie to highlight her impressive credentials and background, and share more on the spirited soul that she is. But for right now, it's #workoutwednesday and Mackenzie has this great SWIM workout to share. One of my favorites; who doesn't love a great swim set! - Coach Mackenzie
* * * Mackenzie Madison is a professional triathlete and USAT certified coach for Team Madison, based in Eugene OR. Please feel free to reach out and introduce yourself and welcome Coach Mackenzie! Contact her at www.kenzmadison.com
In the meantime, be on the lookout for that in-depth intro and Mackenzie's inspired posts throughout the month. Happy swimming, y'all! Anyone that knows Coach Ivan, knows he walks the talk. And in this case, he runs it as well. Always overheard reminding his athletes, Coach Ivan says: Train hard, but train very smart. Do things the right way. Quality over quantity.
As Ivan says, "They [track workouts] are also more specific because the athletes won't have to be guessing or looking at the watch for distance, meaning how much distance left or half." Furthermore, running on the track is a lot easier to count, just like swimming in the pool. Hence, it becomes a solid opportunity to focus on pace and form, and creates a controlled environment to gauge your stamina against the fatigue curve and benchmark a tidy set for future reference. So get out there and give it a whirl! Once again, thank you to our guest Coach of the Month, Ivan Dominguez. Please feel free to reach out and introduce yourself; he is quite approachable and has a wealth of racing experience to share... Happy training, everyone!
#thresholdthursday If you're training for performance, then the concept of Functional Threshold Power has come up; check out this FTP B*I*K*E workout by Coach Iavn: 
Please feel free to reach out and introduce yourself and welcome Coach Ivan! [email protected] or find him here ig: @iamivandominguez or here fb: @iamivandominguez Happy training!
Today's #workoutwednesday is a modestly challenging S-W-I-M workout, brought to you by our guest Coach of the Month, pro-triathlete & multi-sport coach Ivan Dominguez. As Ivan comments, "What keeps me going.. is that I won't be good at things if I don't put the hard work, and the smart work. And also because don't want to struggle in races either." Ha, who does?! That's a great perspective to have, Ivan. And we appreciate his insight shared, as seen through this clever workout including a variety of drills and tempo training.
*In case you're wondering: the broken arrow swim drill is a variation of the catch-up drill and is a torsional-control technique of forward-hand planing with alternate hand up in a vertical-hold position for possibly 1-2 seconds, alternating breaths, followed by a smooth catch & thrust into opposite broken arrow.. all whilst kicking to maintain the planing momentum and is great for loosening up tight shoulders & backs. Drills Set: 16 x 50s @ 10 seconds rest 1 – 4: pull buoy (12 ½ scull #1 + 37 ½ freestyle) 5 – 8: pull buoy (12 ½ scull #2 + 37 ½ freestyle) 9 – 12: pull buoy with ankle-bands 13 – 14: bands only 15 – 16: pull buoy (12 ½ doggy paddle + 37 ½ freestyle) Main Set 6x 150s @ 20 sec rests: 1 – 2: freestyle, 50 easy + 50 moderate + 50 fast 3 – 4: 50 backstroke easy + 50 free moderate + 50 free fast 5 – 6: pull buoy & optional *paddles* at moderate pace. *Editor's note on swim paddles: consider removing the wrist-band straps at the back end of your paddles, where by only the middle-finger straps are securing the paddle to the hand, as the efficiency of the mechanics of your plane-catch-thrust sequence will be magnified accordingly, with objective to keep tension on the paddle as if there were no straps at all. Cool down: easy 200, choice. Now, Coach Ivan says the idea behind the sets is this: your primary focus should be to start the session thinking about setting up for a good catch and pull through phase, and then spending the majority of the drills set working to enhance & refine this efficiency further against the fatigue curve. So jot it down on your pool's marker board, and give it a go! Please feel free to reach out and introduce yourself and welcome Coach Ivan! Happy training, y'all!
Do Triathlons, they said. Is Super Fun, they said that too. - Cyclist turned Triathlete, Ivan Dominguez Taking that challenge to heart, Ivan Dominguez has transformed a wealth of international competitive cycling experience and channeled it into a bright new endeavor, that of a professional triathlete. We're honored to take this opportunity to share with all of you, some great conversations, strategies and insights from Ivan.. this month as our esteemed guest Coach of the Month. 
Now, not only is it terrifically fascinating to talk 'shop with Ivan, but we've partnered-up with him this month to share what we believe is his unique perspective and insights on the multi-sport world, and to share in his wisdom by way of some workouts, recipes and strategies. As a Coach, Ivan has struck the rare balance of being what he sells, focusing on things like: new strategies for beginners, intermediate development, advanced skills, and tip-top insights of a professional athlete as well. He is comfortable and well-versed in triathlon, road cycling, running, duathlon, IRONMAN, swimming, and adventure racing. And for good measure, he manages to also keep true to a loving family that enjoys training with him (occasionally!), traveling and sharing in his successes. So, please feel free to reach out and introduce yourself and welcome Coach Ivan! or find him here ig: @iamivandominguez or here fb: @iamivandominguez In the meantime, be on the lookout for Ivan's inspired posts throughout the month.
Happy training, y'all! Greetings, All! Today's #ThresholdThursday swim workout is brought to us by BITW's race director & distinguished gentleman athlete, Coach Blair Bronson. As Blair says, "Short on time, but still want to get your workout in? Try out this swim workout to not only keep you on schedule with your day but also to help keep you on pace for a solid swim come race day! "  In this workout, we look to find our sustainable race effort while swimming a continuous 30-min set. Now, unlike most swim workouts, this set does not give you any rest at the wall. Instead, it is an active recovery of easy swimming. If "easy swimming" is not something that is in your ability level yet, archive this workout for a later date and focus on developing your form. If you're newer to swimming, this can be shortened by dropping the number of race efforts.
We welcome your comments & feedback.. let us know what kind of outcomes you are getting, once ya get the hang of this workout strategy. And feel free to reach out to Coach Blair with questions, or when we can best catch him for a swim set or an autograph: Happy Training!  |
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