One drill which offers a great learning opportunity for this is called the Rollover Drill. This drill forces athletes to find this pressure and apply it in their stroke.

Labels: strength training, Swimming, Training

One of the best places to go besides CrossFit is Monkey Bar Gym. They too have the WOD but they also have a store to buy the products they use.

The Swim Trainer is designed for sports specific training and conditioning. It's the best way to improve your game - tennis, golf, swimming, punching, throwing, and so much more. Two cables connected to one point of attachment. This unique design allows the user to pull each cable independently or together without worry of the cable becoming uneven from side to side. Because of this, it is perfect for all types of sports & fitness training. $24.95

Here is today's WOD
Friday February 19th

Body ESP (endurance, strength, power) instructor led class unless of course you're training on your own:), do an ALL OUT set, rest 15-30 seconds, a bit longer if you need, get some water, write down what you did, then do next exercise. do as many as possible reps at each station, keep track of reps.

FORM IS SUPER STRICT, 2 count up (breathing out), 1 second pause at top, 2 count down (breathing in), 1 second pause at bottom, repeat all reps this way. GOAL IS ALL SETS ABOVE 10 REPS MINIMUM, UP TO 30 REPS, IF YOU THINK YOU CAN DO 30+ REPS, MAKE IT HARDER!! GO TO NEXT LEVEL OR ADD MORE RESISTANCE!!

push ups - knees / regular / power push up 1-2 bands or with weight vest
body rows - 60 degrees / 90 degrees / box 90 degrees can add vest
tiger push ups - knees / tigers / feet on 12" box or add vest
bent over rows - 30% bodyweight / 50% bw / 70%
hindu push ups - knees / hindus / divebombers can add vest
side to side body rows - 60 degrees / 90 degrees / box 90 degrees (left & right, middle row = 1)
alligator push ups - knees / alligators / alligators with PPU or vest
alternate bent over rows - 30% / 50% / 70%
rest 5 minutes, keep track of totals, then move on to second group

lunges - 20% / 40% / 60% bw
power wheel or jungle gym curls
foot up lunge (left, then right) - on box / on jungle gym / on cable or nothing
swings - 30%/40%/50%
front squat - suitcase 30% / racked 40% / racked 50%
power wheel curls / jungle gym runners / jungle gym runners
keep track of each total, get some water, cool down:)

Labels: strength training, workouts

I have learned a lot since the end of the season, first from getting certified as a Level 1 Triathlon coach from the USAT, and also learning kettlebell. What are great way to train the core, one great workout is from Sports Fitness Advisor, try this and get strong fast.

Kettlebell Cleans
1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the kettleballs by extending the hips, knee and ankle in a “jumping action”.
3. Keep your elbows out and shoulders directly above the kettleballs as long as possible. Keep the kettleballs close to the body.
4. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5. Rotate elbows around and underneath the kettleballs. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
6. This should be a fluid motion where all the steps flow together.

Single Arm Kettlebell Row
1. Stand with feet hip width and knees slightly bent. Bend at hips with back straight and knees bent.
2.Take one hand and place on stationary object that is approximately waist height to support upper body.
3. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
4. Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement.
5. Return to start position. Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.

Alternating Floor Press
1. Lie on your back holding a kettleball in each hand.
2. Alternating with your arms push up one kettleball at a time.
3. Slightly rotate your trunk when pressing the kettleball up. Repeat with the other arm.

Kettlebell Front Squat
1. Grasp kettleballs and hold them at chest level in front of you.
2. Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.

Single Arm Kettlebell Jerk
1. Stand with feet shoulder width apart and knees slightly bent. Position kettleball to ear level with an overhand grip (palms facing forward).
2. Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.
3. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead

Kettlebell Swing
1. Hold one kettleball between your legs and your body is in a bentover stance with your back flat.
2. Swing the kettleball backwards and then forcefully swing the kettleball forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.

Kettlebell Windmill
1. Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to grab the other kettleball with the free hand.
2. While holding one kettleball overhead continue to raise and lower the other kettleball.
3. Continue for the desired repetitions and repeat with the other arm.

Labels: core, strength training

Instructions:
This is the fourth week of the biking BASE PHASE which is used to build the aerobic capacity. Longer duration workouts at slower pace and intensity are predominant.

The focus of today is strength training. Strength training includes yoga, stretching, core exercises as well as weights. Days are identified but this can be done in smaller “doses” throughout the week.

Coach's Notes:
You are building a biking aerobic base and getting stronger.
Ideally you are at least stretching everyday after your other workouts. Your Day Off should be a day off but if really motivated, perform non-aerobic activities.

Labels: strength training

OK this is kind of a day off, but not really, if you enjoy a break in your normal training of swim, bike or run.
This is the first week of the biking BASE PHASE which is used to build the aerobic capacity. Longer duration workouts at slower pace and intensity are predominant.

The focus of today is strength training. Strength training includes yoga, stretching, core exercises as well as weights. Days are identified but this can be done in smaller “doses” throughout the week.

Did a whole body workout with a emphisis on dry land swim training.

Labels: strength training

Day off
Strength Training
This is the fourth week of the swimming BASE PHASE which is used to build the aerobic capacity. Longer duration workouts at slower pace and intensity are predominant.
The focus of today is strength training. Strength training includes yoga, stretching, core exercises as well as weights. Days are identified but this can be done in smaller “doses” throughout the week.
Coach's Notes:
You are building a swimming aerobic base and getting stronger.
Ideally you are at least stretching everyday after your other workouts. Your Day Off should be a day off but if really motivated, perform non-aerobic activities.

Labels: strength training