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This simple, authoritative guide shows triathletes of all levels how to effectively strength train at home with functional moves that challenge the body in multiple planes of motion to enhance stability and ignite the neuromuscular system for better performance. Detailed instructions show you how to incorporate the Functional Strength Training Model into your existing training plan. The book features a ready-made, customizable program with lots of pictures so you can start getting stronger before your next race.
About the Author
Ingrid Loos Miller is a USAT Certified Coach, Sport Nutrition Consultant and triathlete. She knows first-hand how crucial Functional Strength Training is to a triathlete's success. She met co-author Jim Herkimer and his help has made her run marathons and finish multiple Ironman races. Jim Herkimer has an extensive background in exercise prescription, sports conditioning and functional rehabilitation as a licensed physical therapist and certified athletic trainer. He is passionate about helping multisport athletes reach their personal goals.
| Editor's Note | p. 7 |
| Introduction | p. 8 |
| What is Functional Strength Training? | p. 10 |
| Triplanar Movement | p. 11 |
| Enhancing Stability | p. 23 |
| Neuromuscular Enrichment | p. 26 |
| How to Recognize Functional Exercises | p. 27 |
| Why Every Triathlete needs Functional Strength Training | p. 28 |
| The Blueprint Human | p. 29 |
| Improved Endurance | p. 30 |
| Injury Prevention | p. 31 |
| Longevity in the Sport | p. 32 |
| Better Performance | p. 32 |
| Overcoming Adversity | p. 33 |
| Preventing Muscle Cramps | p. 35 |
| Functional Strength Training Phases | p. 36 |
| Corrective Phase for Balanced Strength | p. 37 |
| Endurance Phase for Lasting Strength | p. 39 |
| Power Phase for Fast Strength | p. 39 |
| Time Off | p. 40 |
| Sample FST Exercise Program | p. 41 |
| Strength Training Warm-up | p. 42 |
| Corrective Exercises | p. 43 |
| Strength Exercises | p. 52 |
| Endurance Strength Exercises | p. 63 |
| Power Exercises | p. 77 |
| Customize your FST Plan | p. 86 |
| Step 1: Schedule the Training Phases | p. 87 |
| Step 2: Choose the Exercises and Adjust Difficulty as Needed | p. 88 |
| Step 3: Work FST into Your Training Schedule | p. 92 |
| Equipment | p. 95 |
| Injuries & Reconditioning | p. 100 |
| Advanced Exercises | p. 105 |
| Integrating Motion | p. 106 |
| Integrating Exercises for Swimming | p. 112 |
| Integrating Exercises for Cycling | p. 116 |
| Integrating Exercises for Running | p. 119 |
| Ask the Expert | p. 121 |
| Functional Strength Assessment | p. 129 |
| Table of Contents provided by Ingram. All Rights Reserved. |
ISBN: 9781841263441
ISBN-10: 1841263443
Series: MEYER AND MEYER
Audience:
General
Format:
Paperback
Language:
English
Number Of Pages: 160
Published: 1st April 2012
Dimensions (cm): 23.5 x 16.5
x 1.1
Weight (kg): 0.358
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