Strength Training for Triathletes by Patrick Hagerman EdD;

Author:Patrick Hagerman, EdD;
Language: eng
Format: epub
Publisher: Simon & Schuster

Diagonal Wood Chop

20 reps

Stability Ball Bridge

1 min.

Stump Throw

20 reps

Moguls

20 reps

Lunging Russian Twist

30 reps

Core Workout Example 2

Complete 1 set of each exercise in the circuit, repeat for a second set, then repeat the first three exercises for a third set.

Pendulum

20 reps

Two-Arm Throw

15 reps

Standing Russian Twist

20 reps

V-up

15 reps

Balanced Cross-Pull

15 reps

Modified Sit-up

10 reps

Travel Workout

Staying on your exercise plan and getting a decent workout while on the road can be difficult unless you plan ahead. Luckily, just about every town has a gym, so you always have the option of going as a guest or paying a small fee for a daily membership to keep yourself on track. This has the added bonus of exposing you to new equipment and possibly new ideas for your workout. You can also get an unexpected motivational bump when working out in a new gym while traveling. Something about being in a new setting gives you renewed energy to get in a really good workout that day. Also, don’t forget about hotel fitness centers. These are typically very sparsely equipped, with a couple of cardio machines and some dumbbells, but they can provide ample space to do your workout.

Another option is to have a travel workout ready to go in these situations. You can design a workout based on your needs and goals using the exercises in this book that do not require any equipment, or just resistance tubing that can be easily packed in your suitcase (and left in there between trips so you never forget to pack it). Using the same parameters you have set for your typical workout, change the exercises as needed to keep your body working while you travel. In some cases the resistance provided by resistance tubing or body weight may not be as much as you are used to, so the workout may just train for muscular endurance. This is fine because it is still providing your muscles with some resistance, which will help keep you on track until you can return to your usual program.

If you need to shorten the workout due to time constraints, focus on your most important goals first, spending the majority of the time you have on those exercises. Travel is also a good time for those random workouts mentioned above. When you are traveling on family vacation or for business, you won’t usually have a large block of free time except at the end of the day when you are typically exhausted already. In these cases you can split up your workout into smaller pieces, completing two to three exercises in the morning and maybe a couple more at night. Traveling can present challenges to a typical workout, so you have to be flexible and do what you can when you can. The key is that you stay on track. One or two days off can be good for rest and recuperation, but any longer and you start losing the progress you have made, so schedule in some workout time to keep your body progressing.

The travel workouts that follow are designed to stimulate each muscle group each day.

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