Legit Power: Mackenzie is her Name, Strength is her Game

She calls them The Game Changers.

For today's #workoutwednesday, we share a collection of strength sets that Coach Mackenzie Madison says are essential to a solid foundation for all triathletes.

She goes on, "Glute power engagement is so clutch - legit power is built right there."
 
We agree.

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.

The Game Changers

•Side and Back Single & Double Leg Raises: 2 x 20 for each movement + Elevated Glute Raise Lying on your stomach, activate your glutes first, then raise each your left by itself to the back.  


•Glute Hamstring Raise on TRX. Complete 2 x 25 hip flexor lifts varying front and right and left side lifts


•TRX Core Stabilization Planks: 3 x 20 seconds of each: Center, Left Side Plank, and Right Side Plank. Also do core crunches on TRX. But hold longer in front when crunched..


•Exercise ball Hamstring Curls 4 x 15 with both and then 3-4 x 5 single on each leg. Make sure that you work to activate your glutes first and continue to engage them as you complete the hamstring curl.


•TRX Athletic Stance Lunge Push-offs 4 sets x 10 on each leg (right and left). The athletic stance is a standing position, which allows you to maximize your strength, power and speed while decreasing risk of injury.


•Bosu Balance: Single Leg/ w.weights: front balance raise, side raise, above head raise 2-3x through hand 8-10 total. Increase sets not reps once you get to 10.


•TRX “Y core Raises: also add Chest Pulls w.lean: 2 x 10 to start. Increase by 2 until 16 reps then add another set of 10 and start with just 3.


•TRX Triceps Pull-ups from sitting position: 3-4 between each of the Y raises too: 4 x 10. Make sure to finish the stroke and don’t bend wrists.


•Monster Walks: Left, Right, Karaoke: Start out 1 min each way. Add 30 seconds on each week; only do once per week.

•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 coach.kenzmadison@gmail.com ​
or find her here on instagram: @kenzmadison
or here on facebook: @kenzmadison
​
Happy training, everyone!