We added or I should say adapted 4 key workouts while training for the Urbanathlon. The workouts were intended to increase muscular endurance while maintaining the fitness needed to finish out the triathlon season and use the time that was available. 3 runs and 2 to 3 resistance training sessions were adjusted.
The goal for the strength training was to increase muscular endurance in movements that increase grip strength and improved the ability of the athlete to lift their own body weight. This was done by performing super sets
at 3 sets of 12 repetitions for each exercise in the set.
The sets were as follows (DB – dumbbell)
1. DB fly, DB bent over row, DB upright row
2. 1 leg squat, lunge, side lunge
3. Assisted pull-up, assisted dips, push-ups
4. Wrist curls with finger extension, reverse wrist curls, wrist rotation
5. Incline crunches, back extension, vertically supported leg raise
The 3 runs were adjusted to adapt the athlete to changing activities while maintaining run fitness both to run the 11 miles and to finish the tri season.
Run 1. Track workout = 2 – 4 x 800 RI calisthenic type exercises 3 – 4 stations 45 seconds each station
The calisthenics included crunches with medicine ball, leg raises, jump rope, push-ups, burpees, and mountain climbers.
Run 2. Hill repeats = 2 – 6 x 800 hill RI descent
Run 3. Endurance trail run with sprint repeats up stairs on the Buckeye Trail near the Boston Store in Peninsula.
A little odd but we’ll find out how it worked.
Comments