Thursday, May 13, 2010

Triathlete And Ironman Advice From Steve Stenzel

I met super Triathlete and Ironman, Steve Stenzel, at a Nutrilite Health Bloggers Event that we were both invited to attend in 2009...his wife, Sarah, is also a super Triathlete and Ironwoman. Anyway, I read Steve's blog and articles and just wanted to share a great article with you that he wrote about Triathlete Training:

Quick, Full Body Workout: Great For The Off-season
St. Paul Triathlon Examiner, Steve Stenzel

If you’re traveling for the Holidays and won’t be near a gym, try this quick, intense, full body workout. You can try this during your off-season as a way to work your muscles in a different manner than they are used to. This routine was created by Mark McLaughlin, the founder of Performance Training Center, in Beaverton, Oregon. It’s very similar to many CrossFit-style workouts.

Repeat these four exercises as many times as you can within the time limit, resting 30 seconds between each. (The time limit can be anywhere from 10 to 30 minutes.) To maximize the workout, avoid resting between exercises, or cut the rest from 30 seconds to 10 seconds. Make sure to work slow enough to keep good form as you are doing this workout.

1. Pushup:

You can do this “traditionally,” or you can place two dumbbells about shoulder-width apart on the floor. Grab them with your palms facing each other. Start in the up position of a pushup, your body forming a straight line from shoulders to ankles. Lower yourself, hold at the bottom for 1 second, and then push back up. Watch your form: don’t let your head drop; instead make sure to lower your chest all the way to the floor or dumbbells. Do 10 to 20.

2. Lunge:

Stand and take a large step forward. Your front thigh should be parallel to the floor and your back knee just off the floor. Return to a standing position. Repeat with your other leg. That's 1 rep. Watch your form: step out far enough to keep your front knee from going past your toes. Do 10 to 20.

3. Chin-Up:

Grip a bar with your hands shoulder-width apart and your palms facing you. Pull up until your chest reaches the bar. Hold the position for 3 seconds, and then take 5 to 6 seconds to lower yourself. Watch your form: do these slow to keep from using your momentum to get all the way up. Do 4 to 10.

4. Plank:

Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Brace your abs as if you're about to be punched in the gut. Watch your form: keep your butt down. Hold for 30 to 90 seconds.

(Editors note: I just tried this workout. I gave myself 15 seconds rest between sets. I did 15 pushups, 10 lunges [each leg], 5 chin-ups, and 60 second planks. I did 4 “rounds” in about 17 minutes. It’s pretty killer! I could have done more for my legs, but I had trouble getting in the last 2 chin-ups, and my core was on fire. I’ll be doing this workout again for sure! Next time, I'll give myself the full 30 seconds rest, and I'll do more lunges.)

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