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Workout of the week #3

the goal of this session is to increase tendon and ligament strength and durability. This translates to triathlon racing after a hilly bike creating more durable tendons and ligaments in the knees, ankles and hips will allow for a better run economy and reduced recovery time between races.

The session:

WU:

a) 10 minute Z1/2 stair stepper

b) 2x50M weighted walking lunges

Mainset:

a)4x3 heavy front squats as 70, 75, 80, 85% of 1RepMax

b) 3 rounds: high knee agility ladder, 20 speed skaters (focus on stability in 1 leg), 10 box jumps.

c) 2x20 hamstring curl + quad extension

Core:

3x10 ab wheel + paloff hold


time to complete: 50-60 minutes


tips: warmup before diving into the heavy front squats. Keep good form and core tight. speed skaters are the key part of this workout, focus on stability and drive.

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