I am often asked by triathletes and duathletes alike, what is the best kind of weight training to complement the disciplines of their endurance.
Coaches and trainers will give you different answers, and scientific proof that one way is better than the other. Some use no weight training at all, so there is no simple answer to this so many opportunities have proven themselves and all coaches have a preferred method of strength and conditioning.
Because of theType of triathlons, mostly slow twitch fibers are used, with some training involving fast twitch fibers. To be honest, both should be used and are used in training and competition.
Body weight is very beneficial for endurance athletes, as it builds strength, flexibility, mobility, endurance, and allows the athlete to keep a sporty touch, rather than look up a loser. Most athletes are encouraged to follow more traditional methods of strength training, where the bodyworking as individual units to strengthen the muscles like a bodybuilder or power lifter.
Much time is to clean and jerks, clean rags hang, all great if you have time to perfect the technology, access to proper equipment and really have weight or power lifting spent competing events.
Many of the programs for athletes are given specifically to a discipline with a small crossover in some areas, if the coach understands the physiology and the requirements in the main part ofthe sport.
Having coached athletes for both the general principle of precaution and sport-specificity is one thing, I have a lack of back strength in many triathletes, mainly because of poor training programs, or lack of knowledge about the anatomy of the body and the demands of the sport. This is where I think they have proven that athletes will be my Kettlebell training support and complement existing training programs exist. First, we look at the anatomical position toCorrection of PKC (posterior kinetic chain)
Anatomical position
What is the anatomical position?
The anatomical position is a position used as a reference when describing the parts of the body in relation to each other. In conjunction with reference to the relationship that used on the comparison and the conditions of motion that allows a standard way to document anatomic location where a part of the body is in relation to others, regardless of whether the body standing, lying orany other position. A person stands in the anatomical position with the head, eyes and toes pointing forward straight, feet together with arms at his side. The palms are facing forward. (see below)
When considering an individual, it is important to understand the basics of optimal body posture / alignment.
Basically, a line or a plumb line can be against a side view of the individual and the points that should be drawn up from the bottom line is
1.Ankle - neutral, planters or dorsiflexion position. LOG (Line of Gravity) slightly forward of the lateral malleolus of the ankle
2. Knee full extension LOG falls anterior to the knee, but directly behind the kneecap
3. Hip and pelvis in both the neutral spines should be below 10 degrees for men and 15 for women
4. Spine-curve should be natural and neutral LOG falls slightly posterior to the cervical spine
5. Shoulders, scapula retracted anddepressed
6. Head-Ear LOG should fall through the middle of the ear.
Not the best attitude / orientation may be correct for most people, this is a result of genetics, activity, injury, inactivity. By ensuring we review and compare our alignments, we can guarantee the work, what corrective measures will be needed to correct our orientation.
Now to the posterior kinetic chain that drives forward in the basic shape you! And is used in all three disciplines.
This is a collection of muscles thatresponsible for the stability in the lower back and hips straight.
These muscle groups may be the weakest in the majority of people in today's society, which is in the poorer developing physiques due to the lower and upper back problems, which due to the fact the majority of employees are now in a sitting position most of the day.
Muscles, which include the posterior chain
• Back Extension
• Gluteus maximus
• thigh
• Bicepfemoris
• Semitendonosis
• semimembranosus
To understand fully the PKC, we also have elastic energy (EPE-optics)
Definition of EPE: elastic energy as "energy policy for Europe" is a measure of the restoring force when an object changes its shape. EPE is similar to GPE (potential energy), except that the restoring force depends on the content of the material and not due to gravity. The force of the spring returns to its original form is calledRestoring force.
The size of the restoring force depends on the stiffness of the spring and the amount they stretched. The more rigid the spring, and the further it is stretched, the more EPE has won. All elastic EPE will win, if his form is forced to change.
Other examples are.
1. A catapult moved back to start a stone.
2. A crossbow primed to fire an arrow. If the form is restored,
EPE is transferred into kinetic energy (+Heat)
In Western society for many centuries, we have great abdicator squatting, we ensure that our knees are never consistent with our work around buttocks, this is partly due to our way of life that we have most items that we can sit is on the right angle to the floor, chairs, for example, toilets, car seats, benches. We have the ability to support our right hamstring and is committed to them in sports and everyday life, hence the reason for the sport or fitness injuries have lost the thigh muscles.
What we domean by elastic potential, would soon be examples of Olympic power lifter, and the depth they go for power squats and lifts, the Asian communities in which they observe, if you're in a local café along the road they're all down there close to the ground regarding the ground, the feet flat sat leaning slightly forward. When they get up, no power lifters they explode ensure the hips, buttocks, back, thighs and quads of all fire almost in unison to drive her to a standing position.
With the aboveExample and a taste of the Achilles tendon with a feather, if we stretch a spring and then release it back into its original form (unless they have been stretched beyond its elastic limit).
For this reason, we need to improve elasticity in the thigh muscles to prevent injuries and to release EPE in the muscle group.
Types of contraction and elastic potential
Isometric
Isometric exercise or "isometrics" are a type of strength training done in which the joint angle and muscle lengthnot change during contraction (concentric or eccentric contractions compared called dynamic / isotonic movements). Isometrics are done in static positions, rather than through a series of dynamic movement. The joint and muscle pain are either worked against an immovable force (overcoming isometric) or are held in a static position, while by the resistance against (extraction isometric).
Concentric
Muscle fiber generates tension through the action of actin and myosin cross-bridge cycling.While under tension, the muscles can lengthen, shorten or remain the same. Although the term "contraction" means shortening when it (the muscles, it means muscle fibers generate tension by means of the motor nerve cells of the concepts of twitch tension, twitch force and fiber contraction also be used).
Eccentric
Muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. While under tension, the muscles can lengthen, shorten or remain the same.The tension of a muscle, as it will be renewed. The contraction of the muscle, where an extension of the muscle, as in lowering a weight on the floor, a muscle contraction, which extended into the contracted muscle.
The integration of the Kettlebell
Kettlebell training is not new, it's not magic, even if some have, you can believe it. The Russians are applied to the front of Kettlebell Sport proven techniques for a year. Since the collapse of the Cold War, this amazinglittle emphasis has once again exploded onto the fitness scene.
The big advantage is that you experience when you start training kettlebells is the fact, your whole body working in harmony. You will feel the burn in your thighs, glutes, quads, back, shoulders and arms, and that's the basic techniques, such as the KB swing.
Even bodybuilders have come to know and to appreciate the need to train with kettlebells and paste it into your training regime, there is no longer understandthey are working muscles in isolation.
What does this mean for you the individual and do what KB training for you
• Teaches how to integrate your body as a unit of work (it's the whole body together)
• Enables high repetition rate work, phenomenal for fat loss conditioning
• Emphasizes the use of the buttocks, thighs, back muscles and abdominal muscles for maximum performance and speed improvement.
• simultaneously improve bothStrength and cardiovascular endurance (cardio casually known)
• Improves flexibility (in this case as a product of the training)
• stimulates the metabolism to burn more fat
• Improves the incredible hand, grip and finger strength
• Improves the whole-body stability and balance by the dynamic nature of the exercises
• Burns more energy, because the whole-body integration
Properly applied, and it is well worth a visit is a workshop with a renownedqualified teachers to ensure that you understand the fundamentals of the swing mechanics and understand the Kettlebells and begin to incorporate them into your training, you will see and feel the difference
To get swinging!
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