Ask any triathlete: his/her last priority is strength training. Through a combination of JM drills and KB’s, she was able to effectively overcome many of these weaknesses in nine short weeks. Snatches are an extension of the swing and help ‘re-wire’ the CNS to fire on demand and also adding to overall efficiency.

Most programs neglectto teach athletes in general how to neurologically program their hamstrings which leads to efficiency in biking and running.

Help your fellow triathlete comrades by showing them these intricate Party Protocols. These five exercises revolve around everything that a triathlete is looking for: increasing core strength without increasing muscle mass, and increasing work capacity while maintaining aerobic efficiency (relaxed tension).

Efficiency is of the utmost importance, especially for Ironman competitors, 2.4-mile swim, 112-mile bike, 26.2-mile run ALL IN ONE DAY!! Thus, there are many problems these athletes run into throughout the course of their training programs. Windmillswork the core at the same time stretching the glute/hamstring complex while maintaining mental awareness of the upper body, once again engaging the ENTIRE body to work as a unit vs. Renegade Rows are a full body core workout teaching the abdominals stabilize in a ‘relaxed tension’ state instead of mindlesslyrowing a weight. How can the re-birth of these two timeless protocols benefit triathletes?

Refer to Super Joints (book or DVD) for these exercises: Belly Dance, Cossack, extended Cossack, Bootstrappers, and Split Switches. After a general mobility warm-up, emphasis was on the Wall Squat, essential to recovery and progression of imbalances, weaknesses and mobility of the hip/low back region. The foundational movements apply to triathletes as they do for any athlete. The Western world is gradually listening, receiving and applying simple, primitive and more effective training methods from the archives of the Eastern bloc. Swings teach hip and hamstring firing. The most common issues are over-training, weak core, tight hip flexors, tight low back, and stress fractures mainly in the lower leg and small bones of the feet.

The remainder of each training session revolved around KB training. Within two weeks, her squat depth had improved four inches due to increased flexibility and relaxation of the hip flexors. Five main KB exercises were used.A healthy dose of swings, cleans, snatches, renegade rows and windmills were the focal point.

Joint Mobility (JM), a combination of Qigong and dynamic stretching, has also become one of the most effective warm-ups for any athlete. swimming,biking, and running. She is 33 years old and has competed in two Ironman triathlons, as well as many shorter races. a collection of body parts.

Cleans re-teach the hips to fire while simultaneously relaxing the shoulders…crucial during a grueling multi-sport race.

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