Strength and Conditioning part 2

I have been on my S and C development program for just over a month and I am happy to report that I am really feeling the benefits. Not only does my posture feel more stable when I run, especially under fatigue, but my foot strike feels more complete and powerful. I have been focusing on strengthening and activating my hamstrings and glute muscles with the aim  to become a more efficient and faster runner. I have been wanting to focus on gym work for a few years now, but never really knew what to do until I am came in contact with Complete Physio.

The S and C program I have involves 7 intense exercises that is a mixture of floor and weights:

1) Using a swiss ball, 2 feet on the ball, hips up and alternating each leg in the air a total of 15 times, doing it 3 times. Works the core.

2) With a thera band and focusing on the glutes. A series of 4 exercises performed straight after one another on each leg with the aim to fatigue the glute and increase endurance.

3) This is called the "crab" because when the exercise is performed you do look, embarrassingly, like a crab. By widening your stride, walking sideways and taking small steps with a thera band, your glutes will burn big time!

4) Adductor strengthening exercise. Using a block approx 30cm off the floor, on your side, top leg at a 30degree angle and dynamically moving your hips up and down in a controlled manner.

5) Nordic hamstrings - this is a killer. First time I did these I hurt incredibly the next day. This is a static exercise that turns into a dynamic ending. Really punishing, but over the 4 week period does become easier.

6) Single leg squats - I find these an essential exercise, not just for running but swimming and cycling. To be strong and stable on both legs is imperative to my development and feel this is one or is my most important exercise. I have to be careful of not wobbling my knee as I perform the squat and everything must be slow and secure.

7) Romanian Deadlifts - another killer hamstring exercise that ruins my legs. With a free weight bar, legs straight and rotating through the hip joint to really feel the burn in the hamstring.

After carrying out this 3 times a week I feel my stride length has increased and my foot turnover is quicker. I am looking forward to meeting up with Jarrod and Chris and hopefully showing them my progression from when they last looked at me.

Every time I walk in to the gym I am greeted by this phrase, see above. We all interpret things in our own way, but because this year is like a fresh start for me I feel more affinity with this phrase than normal.

Strength and conditioning part 1

I am very happy to confirm that I am being supported by Complete Physio (www.complete-physio.co.uk). It is very exciting to have the opportunity to be assessed and treated by them with the goal to make me into a much stronger and more efficient triathlete.

I have been competing in triathlon for a little over 4years and have enjoyed a lot of success. As soon as I started triathlon, I went into Eilte racing as I knew I had the potential and talent to mix it up with the best guys. However, what I did not realise was that talent can only take you so far - the right type of training, correct drills, timing of intensity training, recovery, nutrition and above all, strength and conditioning, are all key areas that will improve you and help you get the edge on our competitors. Unfortunately, I neglected all of these areas and more and have had to learn the hard way that triathlon is not all about hurting yourself, but being elegant in your training and making sure your body is prepared, nurtured and conditioned for the demands of Olympic distance racing.

Through a good friend of mine, Mark Golton, I was introduced to Complete Physio and after my first assessment it was concluded that there is a lot of strength and conditioning worked needed. After my first appointment, what was most notable was how weak my hamstrings and glutes were. These two muscle groups are paramount for efficient and fast running and to have this weakness highlighted is bitter sweet:

a) I have been racing on inactive muscles.

b) It is very encouraging to know where big improvements will be made.

From my first appointment a detailed strength and conditioning program was written with the aim to turn these inactive, sleepy muscles into fired up powerful muscle groups.

Over the coming weeks I will be documenting my progression, explaining what exercises I have planned, why I am doing them and how my progress is making me a better athlete.

Below is where all the excitement will be taking place; Powerbase, Loughborough, a very intimidating gym!!