Functional Strength for Triathletes

by Ingrid Loos Miller

Overview

This simple, authoritative guide shows triathletes of all levels how to effectively strength train at home with functional moves that challenge the body in multiple planes of motion to enhance stability and ignite the neuromuscular system for better performance. Detailed instructions show you how to incorporate the Functional Strength Training Model into your existing training plan. The book features a ready-made, customizable program with lots of pictures so you can start getting stronger before your next race.

Product Details

ISBN-13:	9781841268033
Publisher:	Meyer Meyer Sports
Publication date:	04/01/2012
Series:	Ironman
Sold by:	Barnes & Noble
Format:	eBook
File size:	19 MB
Note:	This product may take a few minutes to download.

About the Author

Ingrid Loos Miller Ingrid is a USAT Certified Coach, Sport Nutrition Consultant and triathlete. She knows first-hand how crucial Functional Strength Training is to a triathlete's success, having been told by a doctor a decade ago that she was "too big and too old to run". She met co-author Jim Herkimer and with his help has run marathons, finished multiple Ironman races and sometimes even finds herself on the podium in local triathlons. Her other books include Ironplanner - Iron Distance Organizer for Triathletes, Weight Management for Triathletes and Fearless Swimming for Triathletes. Ingrid lives and coaches in Southern California. Jim Herkimer, MS Exercise Physiology, MS Sports Medicine, MPT Jim has an extensive background in exercise prescription, sports conditioning and functional rehabilitation as a licensed physical therapist and certified athletic trainer. He is passionate about helping multisport athletes reach their personal goals. Jim is the Executive Director of Sport Conditioning and Rehabilitation (SCAR) in Orange, California. He has served as an advisor to the Governor's Council on Physical Fitness and Sport and is currently a member of the California State CIF Sports Medicine Advisory Committee.

Table of Contents

Editor's Note 7

Introduction 8

Chapter 1 What is Functional Strength Training? 10

Triplanar Movement 11

Enhancing Stability 23

Neuromuscular Enrichment 26

How to Recognize Functional Exercises 27

Chapter 2 Why Every Triathlete needs Functional Strength Training 28

The Blueprint Human 29

Improved Endurance 30

Injury Prevention 31

Longevity in the Sport 32

Better Performance 32

Overcoming Adversity 33

Preventing Muscle Cramps 35

Chapter 3 Functional Strength Training Phases 36

Corrective Phase for Balanced Strength 37

Endurance Phase for Lasting Strength 39

Power Phase for Fast Strength 39

Time Off 40

Chapter 4 Sample FST Exercise Program 41

Strength Training Warm-up 42

Corrective Exercises 43

Strength Exercises 52

Endurance Strength Exercises 63

Power Exercises 77

Chapter 5 Customize your FST Plan 86

Step 1: Schedule the Training Phases 87

Step 2: Choose the Exercises and Adjust Difficulty as Needed 88

Step 3: Work FST into Your Training Schedule 92

Chapter 6 Equipment 95

Chapter 7 Injuries & Reconditioning 100

Chapter 8 Advanced Exercises 105

Integrating Motion 106

Integrating Exercises for Swimming 112

Integrating Exercises for Cycling 116

Integrating Exercises for Running 119

Chapter 9 Ask the Expert 121

Appendix A Functional Strength Assessment 129