30-45 mins work out in the gym Ð any ideas of a plan?
scott_burrows
Posts: 381
in General Chat
I frequently get odd amounts of time went I could squeeze a mini work out in the gym, often 30 mins at lunch and 45-60mins in the evening after work before council meetings..
Does anyone have any ideas of mini programs what would compliment my Tri training? Perhaps something like additional leg strength/stamina work on the stepper or mini brick sessions etc..etc..
As I have a quite a good plan for the basic disciplines I’m looking for bonus training sessions.
Thanks
Scott
Does anyone have any ideas of mini programs what would compliment my Tri training? Perhaps something like additional leg strength/stamina work on the stepper or mini brick sessions etc..etc..
As I have a quite a good plan for the basic disciplines I’m looking for bonus training sessions.
Thanks
Scott
0
Comments
http:
//www.amazon.co.uk/Functional-Training-Sports-Superior-Conditioning/dp/073604681X/ref=sr_1_1?ie=UTF8&qid=1231844559&sr=1-1s..
Marvellous book.
not sure that link is working above
A good full body workout, incorporating core, would be best.
Personally I mainly try and do compound moves (working more than one muscle group) and ones in which you have to use your core to stabilise the rest of your body.
Something along the lines of squats, lunges, bench press, bent-over row and bent-arm pull downs would be a good start. Throw in some planks and maybe russian twists at the end, although your core will get a good workout from both squats and lunges in particular.
I go low weight high reps to build endurance (two or three sets of 30 reps), before entering a strength building phase (ie upping the weight and lowering the reps).
Doesn't need to be in the gym either.
Standard erg tests 5000 M and 2000 M.
Amen, Father treefrog. My physio has been encouraging me to pain, pain and more pain on the damned ergo to try to even out my shoulder imbalance. I hate him, I hate the machine, I hate everything to do with them and I hate myself now for mentioning it in my earlier post.
The only thing for it is to get to the gym early tomorrow a.m. and try to row so hard I break the damned thing.[:D]
1 hour = 14450m
30 mins = 7602m
500 Metres = 1:35.4
It hurts!
I used to do a 10kM lunchtime session on rather than actually scull because there was too much fuss preparing to get the boat out - opening doors, checking water, checking oars, trestles etc etc. The ergo IS the answer, pity its so hard!
"Right boys, afraid the wind is to high to get on the water, we'll do an erg together. 90 minutes should do it, and try and keep youre split below 2:00....yes you too lightweights..."
If you don't already use an ergo, try to get a coached session or at least get gym staff to show you how.
It's really important to learn to use it, or you will just shoot backwards and forwards waving your arms around and not doing any work, like most of the punters you see in gyms...!