Table of Contents
1 Introduction 06
Try it our way 07
Too much fatigue and too little time 11
How to use the book 12
Author biographies 13
Section 1 The Lowdown 14
2 The importance of resistance training 15
The body is always overcoming resistance 16
It doesn't have to take all day 16
Developing strength while maintaining flexibility 18
Flexibility in training 19
3 How to avoid chronic and overuse injuries 22
4 Identifying problems through movement assessments 25
Types of movement assessment 27
5 Fixing movement dysfunctions with resistance and mobility training 29
Swimming issues 29
Cycling issues 31
Running issues 32
The fix 34
6 Common questions and concerns 36
Section 2 The Moves 40
7 From sea to land - general strength-training principles 41
Progressive overload 42
General adaptation syndrome 43
8 There is no off-season! 46
Periodization 46
Phases of training 48
Off-season 49
Base & Build 58
Peak mileage 65
Taper 70
Planning to succeed 74
9 Movement is medicine - the importance of mobility exercise 75
Flexibility vs. mobility 75
Mobility and aging 76
Mobility and cramping 76
Mitigating injuries with mobility exercises 77
Mobility exercises for swimmers 78
Mobility exercises for cyclists 84
Mobility exercises for runners 88
Soft tissue mobility work 94
10 Unlocking the secret to a stronger core with anti-rotation exercises 96
The function of the core in endurance sports 96
Understanding the 'X' kinetic chains 98
Upping the 'anti' 101
The common core 102
11 The exercises that every endurance athlete needs to know 104
Foundation Exercises 105
12 All the right moves - an introduction to sport-specific exercises 124
13 Top 10 exercises for swimmers 126
Dumbbell Standing Reverse Fly 128
Cable Push/pull 130
Dumbbell Windshield Wipers 132
Clam Shells 134
Hip Thrust March 135
Dumbbell Alternating Chest Press 137
Cable Cross-pull - Low to High 138
Physioball Flutter Kicks 140
Dead bug Paloff Press 141
Shoulder Taps 142
14 Top 10 exercises for cyclists 145
Burpee 147
Valslide Body Saw 149
Dumbbell Renegade Row 151
Overhead Plate Circles 153
Lateral Lunge Press 155
Dumbbell Split Squat 157
Bench Pistol Squat 159
Single Arm Kettlebell Clean and Press 161
Lateral Plate Drag 162
Half Kneel Downward Cable Chop 164
15 Top 10 Exercises for runners 167
Step-ups 168
Leg Curls 170
Calf Raises 172
Dorsiflexion 174
Lat Pull-down 176
Barbell Inverted Row 178
Standing Overhead Press 180
Trap Bar Deadlift 182
Alternating Knee-to-chest 184
Rip Trainer March 186
Bonus Exercise: Short Foot Exercises 187
Section 3 The Plan 190
16 Introduction to our training templates 191
Hallmarks of our system 192
How to use the training templates 193
The training phases 194
17 Training session templates 198
Off-season template 198
Base & Build template 215
Peak mileage template 226
Taper template 237
Home gym/travel template 249
Training load chart 252
Afterword 253
Exercise Index 254
Index 255