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OrganicAthlete Basic Training Movements

The document outlines 5 categories of basic training movements for triathletes: 1) lower body primary exercises like squats and step ups that involve triple extension of the hip, knee, and ankle, typically in the 6-12 rep range. 2) lower body secondary exercises that emphasize the posterior chain and eccentric control, in the 10-20 rep range. 3) upper body pushing exercises like incline presses and dips that involve shoulder flexion and elbow extension in the 6-12 rep range. 4) upper body pulling exercises like pull ups and pulldowns that work the back, also typically in the 6-12 rep range. 5) core stability and balance exercises using equipment like medicine balls and balance boards, focusing on areas

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225 views3 pages

OrganicAthlete Basic Training Movements

The document outlines 5 categories of basic training movements for triathletes: 1) lower body primary exercises like squats and step ups that involve triple extension of the hip, knee, and ankle, typically in the 6-12 rep range. 2) lower body secondary exercises that emphasize the posterior chain and eccentric control, in the 10-20 rep range. 3) upper body pushing exercises like incline presses and dips that involve shoulder flexion and elbow extension in the 6-12 rep range. 4) upper body pulling exercises like pull ups and pulldowns that work the back, also typically in the 6-12 rep range. 5) core stability and balance exercises using equipment like medicine balls and balance boards, focusing on areas

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OrganicAthlete
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© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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The Basics: Training Movements (with a few examples)

by Tracy Fober

1. Lower Body Primary


These exercises include squat (front, back, single leg) and step up
movements and are known as “triple extension” movements. Triple
extension involves extension of the hip, knee and ankle in a
coordinated fashion. Reps can go as low as 3’s for the experienced
squatter, but normally stay in the 6-12 range, 3 to 5 sets with warm
up. Bodyweight single-leg squats could go up to 20 reps.

Single Leg Squat Step Up

2. Lower Body Secondary


These exercises emphasize “posterior chain” control, eccentric reaction
control by the hamstrings at the hip and knee and co-contraction of the
hamstrings with the quads. Focus is on trunk extension at the hip with
a neutral spine and coordination of eccentric knee and hip flexion.
Bodyweight exercises should be in the 10-20 rep range. I discourage
much external resistance with endurance athletes unless you are very
experienced and have extremely good torso strength.

45 Degree Trunk/Hip Extension Swiss Ball Bridge & Flex

3. Upper Body Pushing


These exercises emphasize combined shoulder flexion / elbow
extension, otherwise known as “pressing” movements. Triathletes
should be sure to avoid pure bench pressing and stick to pure pressing
and incline pressing movements, to avoid shoulder range of motion
issues. Dips and push ups are also in this category. Reps normally
stay in the 6-12 range, 3 to 5 sets with warm up. Bodyweight exercises
could go up to 20 reps.

Incline Dumbbell Press Dips

4. Upper Body Pulling


These exercises work shoulder extension, sometimes combined with
elbow flexion—rowing type of movements. If you cannot manage your
bodyweight, this is where a lat pulldown machine might come in handy.
Reps normally stay in the 6-12 range, 3 to 5 sets with warm up.
Bodyweight exercises could go up to 20 reps.

Incline Pull Ups Straight Arm Pulldowns

5. Core Stability / Balance


This is when we have fun with toys (med balls, bands, balance boards)
and bodyweight exercises. Single leg work and balance, while
maintaining a neutral spine (core stability and control) are the key
here. Don’t forget to include the shoulder girdle as part of the core
and include some upper body weight-bearing for scapulo-humeral
rhythm. Reps should be in the 10-20 range or for time.
Cross Over and Touch Med Ball Pillar

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