Conditioning, Off season, Training, Triathlon

Its all about that base(ics)

Its funny how every time I write this title a song by a very similar title comes to mind. Is it the combination of catchy beat and tune, easy to sing lyrics or the talented Meghan Trainor? Either way its in my head as I write this post so I thoughts why not share the love. (I probably am going to get into trouble from some high powered music executive for promoting this song and artist without agreeing copyright or paying loyalties or something. If so I apologise, please let me know discreetly and I will remove immediately from this post)

All about that base

Right now that you are suitably motivated (or annoyed) lets get back to the task at hand – Setting the foundations to an injury free season.

As I promised myself yesterday I completed Day1 of the 30 Day Challenge (here’s the link again in case you missed it yesterday)

30 day

This mornings focus was on Basic Mobility and Balance Drills and the session comprised of

Basic Hip Mobility Drills

  • Hip Flexor Stretch (video) – 3 x [20sec hold + 20 active reps] each side
  • Hamstring Stretch (video) – 3 x 20 reps each side
  • Adductor Stretch (video) – 2 x 10 reps [7sec contract : 10sec relax + stretch]

Today’s Balance Drill

  • Single Leg Balance – Eyes Open (video) – 2 x 30sec each side

Over all thoughts – Man I am in big trouble! The stretches really highlighted how tight my posterior and anterior chain is (my Hamstring stretch was pitiful) and the single Leg Balance activity (there are 3 separate movements, all very cool) bust my cahoonies. I have NO, I repeat NO balance in my right leg. Lol, I think the only thing that kept me upright when on the right leg was how my toes were so scrunched up into the mat that they acted like a set of claws :0) Not a pretty picture right

Any case, really cool and cant wait to see what tomorrow has install

Onto the main session then

Till February I am following an ‘Off season’ ethos and focusing on strength development (typically a 5×5 format, Complex moves, one muscle group a day, Mon, Tues, Thurs, Fri) with a swim/ride on a Wednesday and a cycle/run on a Saturday. The run is on hold for the moment till my calf/achilles injury is sorted and then I will throw in 2 morning runs (station to work 2.3 miles, slow and easy – Remember my run is my biggest challenge)

In case you are following this and are interested in what the exercises comprise of, here is the session

  • Warm up

Stretch, strength routine

Pullups, Dips, Handstand Push Ups, Wall sits (each week increase by 1 or 2 reps; each day different style of pull up)

  • Main

Single leg leg press 2 x20 (start at 65% of max, each week increase weight by 10%)

Barbell squat 5 x 5 (same as above)

Snatch to over head squat 1 x 5 (practising the movement)

Walking barbell lunges 5 x 5 (same as above)

  • Warm down

5 minutes cardio (row, glider or bike)

stretch, roller

So far so good  looking forward to tomorrow

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