Weight Training for Triathlon : The Ultimate Guide

by Greenfield, Ben

ISBN13:

9781932549720

ISBN10:

1932549722

Format:

Paperback

Pub. Date:

2/1/2012

Publisher(s):

Cardinal Pub Group

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Summary

Weight Training for Triathlon is the most comprehensive and up-to-date triathlon-specific training guide in the world today. It contains descriptions and photographs of the most effective weight training, flexibility, and abdominal exercises used by top triathletes worldwide. This book features year-round triathlon-specific weight-training programs guaranteed to improve your performance and get you results.No other triathlon book to date has been so well designed, so easy to use, and so committed to weight training. This book was designed specifically for triathletes to increase strength, speed, endurance, and stamina. This guide will have you shaving off time in all three events by using the most advanced and efficient exercises available. It will have you recording new personal records and reaching all of your goals. By following the year-round programs in the book, you will be able to finish meets with the same energy you exerted when you began.Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs.

Author Biography

Ben Greenfield, voted # 1 Personal Trainer in the Nation in 2008, is a prominent expert voice in the burgeoning triathlon industry. Known as "The Brain" of triathlon, he holds a Master's degree in exercise science and biomechanics, an ISSN Sports Nutrition Certification, a Serotta Bike Fit Certification, and the highest attainable certification as a Strength Conditioning Coach by the NSCA.

Introduction	p. 9
Foreword	p. 13
Why Strength Train?
Introduction	p. 13
Research on Performance Benefits of Resistance Training	p. 23
The Studies	p. 25
Summary of Research	p. 41
Recommended Methods of Weight Training	p. 43
How to Use This Book	p. 45
Weekly Weight Training Implementation	p. 48
Getting Started
The Basics	p. 53
Definitions	p. 53
Workout Types	p. 56
Warm-Up	p. 55
Cool-Down	p. 57
How to Breathe	p. 58
Nutrition	p. 59
Nutrition Periodization	p. 61
Weight Training Supplementation	p. 63
Nutrition Meal Planning	p. 65
Recovery	p. 66
Static Stretches	p. 70
Dynamic Stretches	p. 71
Foam Roller	p. 72
Core Exercises	p. 73
Planking	p. 73
Bridging	p. 77
Twisting	p. 78
Flexing	p. 81
Extending	p. 86
Upper Body Exercise	p. 86
Vertical Pushing	p. 86
Horizontal Pushing	p. 87
Vertical Pulling	p. 94
Horizontal Pulling	p. 97
Raises	p. 101
Rotations	p. 103
Flexing & Extending	p. 105
Lower Body Exercises	p. 108
Pushing	p. 108
Pulling	p. 116
Raising	p. 117
Full Body Exercises	p. 119
Upper Body Pushing/Lower Body Pushing	p. 119
Upper Body Pulling/Lower Body Pushing	p. 121
Upper Body Pulling/Lower Body Pulling	p. 124
Plyometric Exercises	p. 127
Flexibility / Injury Prevention Workouts	p. 132
Swim Workouts	p. 138
Bike Workouts	p. 145
Run Workouts	p. 153
Full Body Workouts	p. 164
Core Workouts	p. 168
Appendix:	p. 171
Workout Matrix	p. 171
Sample Meal Plan	p. 173
Notes	p. 183 173
Index	p. 185 183
About the Author	p. 189
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