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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