Workout Wednesday: Strength from Rogue Tri Performance

This is a strength workout you can include into your training almost anytime of the year. Having a strength program integrated into your triathlon specific training plan can help keep injuries away, recovery faster, increase strength which will help you become faster. As I tell my athletes whether they are beginners or advance “in order to become faster you must first become stronger”
 
The warm up should be done with full range of motion and a steady pace. Do not rush through the warm up but if you are lacking time do at least 4 of the mobility drills and ease into your main sets.

WU:
Each movement is 10 reps each side (if pliable) and the WU should be done 2x.

• Wall Angels
• Iron Cross
• Plank to Squat
• Quadratic T-Spine Rotation
• Lunge Circle (each leg)
• I T Y Shoulder mobility (hold each pose for 2 seconds)

MS: 
Power:
40sec rest between sets / 2min between rounds.

• 4 x 5 Box Jumps 
• 3 x 8 Medicine Ball Toss - This is to be done against a wall. Catch the ball in a 1/4 squat position then throw the ball up against the wall. This is to be a fast movement.

 
Strength:

• 90 sec between sets / 3min between rounds.
• 3 x 8 Box Back Squats - Set a box behind you so you hit the box when your legs are parallel. Drive through your heels, keep your chest up and core tight to prevent your back from rounding.
• 3 x Max Pull Ups (assisted w bands if needed)
• 3 x 10 Kneeling (lunge stance) 1 Arm Shoulder Press - If your left knee is touching the ground, the weight you are pressing should be in your left hand also. This helps with instability so make sure to keep your core tight and torso upright. Limit lower back extension.

 
Accessory:
30sec rest between sets / 2min between rounds

• 2 x 10 Barbell RDL
• 2 x 10 Staggered Stance One Arm Row (cable or band)

 
Core:
30sec rest between sets / 2min between rounds

• 2 x 12 Barbell Roll Out
• 2 x 20 Russian Twist w medicine ball
• 2 x 14 Superman/Superwoman

 
CD:
10min light static stretching & foam rolling. Hydrate and refuel your body with nutrient dense foods. 

Thank you to Rogue Tri Performance for the strength workout!