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Lose your Love Handles

When developing an effective off-season training program one must look at the functional demands and primary movement patterns of the sport or activity they are training for. As many of you multi-sport veterans can attest, Triathlons are truly demanding. To maintain swim technique, tuck position on the bike, and gait over a prolonged period of time is no easy task.



A common problem faced by many Triathletes nowadays is the training programs don’t match the demands of the sport. One of the reasons involved is the negative effects of two dimensional training paradigm made popular by traditional training techniques. Popularized by bodybuilding, “traditional training” involves single plane movement, in two-dimensional space with specific focus on isolated movements for muscle size and strength. The question is, Will this type of training improve your Run, Bike and Swim? The answer is a big, NO! What this method of training will lead to for many, without proper guidance or reason is muscle imbalance, dysfunction, injury, and poor performance. Ultimately there is little to no functional carryover when working in single planes of motion, supported by machines in a controlled environment, we are three-dimensional beings, (1) it is time to move like nature intended.



So to meet the functional demands of the Run, Bike, & Swim we need to train accordingly, and here are three exercises Fitness Expert Ryan Shanahan has taught me , that will give you the best bang for your buck: The Hip Shrug, The Matrix Twist, and the DaVinci AB Wheel.



The Hip Shrug on One Leg



A great exercise for developing strength in the lateral core muscles, as well as the stabilizers at the knee and ankle. The primary objective is to contract the External and Internal Oblique in a side flexion motion, while maintaining a neutral spine on one foot. This Exercise strengthens the largest muscle in the core (External Obliques) as well developing one of the key stabilizers of the low back (Internal Obliques) . Each of these muscles plays a primary role in trunk rotation which is key in the water as well as on the run.



The Matrix Twist



One of my favorite exercises, this again utilizes the lateral core muscles (Internal & External Obliques) but in the Transverse Plane (rotational movement). This is one of the best exercises for developing rotational strength, which is needed to produce those personal bests in the water and on the road.



The DaVinci Ab Wheel



This exercise develops strength in the lateral core muscles, as well as the stabilizers in the knee and ankle by shifting the weight from one leg to another, much like you do when you are in the middle of a run. Unlike the other two exercises, The DaVinci Ab Wheel focuses on Frontal Plane strength and stability, which tends to be a weakness in most triathletes because of all the Sagittal & Transverse Plane strength from the Run, Bike & Swim. These three exercises will dramatically increase your performance, not to mention sculpt some great and USEFUL abs! Go Fast !



This article was contributed by : Ryan Shanahan Official Fitness Expert for Swyft www.energyflow.tv

Dax Wilcox, Member of The Energy Flow Research & Education Association www.daxwilcox.com

Athletic Leg Exercises

My many years of studying elite runners in freeze frame video clips has revealed the exact strength training needs for optimal form. Multisport athletes and runners alike can benefit from exercises that duplicate the distinct joint and limb movements, involved in running. The resulting strength and flexibility will improve your running form, stride length and explosiveness, which will mean faster race times.

In addition to these following tips, always maintain excellent ‘Power Posture’ while running , this in turn will keep your lungs open and hips square so that you have maximum oxygen intake and a push off that forces you directly forward.


1 Leg Heel Raise :

To run fast, great ankle joint extension and strength is necessary, as this increases the power of your push off. The more you can extend the better. During running, a weak push off results in more of a shuffle instead of the desired spring, and is a waste of much needed energy.



1 Leg Squat :

Forward thigh drive increases stride length and the power of your push off. Quads and Hip flexors, located in the front of the thigh are largely responsible for this, and you can benefit by strengthening them. The key to this exercise is standing on one leg, which corrects any harmful muscle imbalances.



1 Leg Floor Touch:

Strong and Flexible hamstring muscles will generate the least amount of braking force at the point of foot and ground contact during your running stride. This will keep you moving fast.



Meet The Queen Lunge :

Running is a linear motion, and over time continuous forward running leads to ‘ Pattern Overload Syndrome’ .This is the primary cause of common running injuries , such as sore knees and Achilles strain. The solution is to do lateral leg exercises such as ‘Meet The Queens’ during each strength training session to injury proof your legs.



In addition to the lower body workouts discussed here, there are a variety of lower-back, abdominal and upper body exercises that will increase your strength and improve your form. I will cover these exercises in the next Energy Flow Fitness Articles. Perform these sport-specific leg exercises after the 7 Point Warm Up, along with your regular road work and you will have dramatic improvements in running speed, while being injury free!

Feel The Flow,

Ryan Shanahan

www.sevenpointcream.com

The Energy Flow Warm Up

The 7 Point Warm Up is an evolutionary athletic preparation system,



The 7 Point Warm up consists of 7 exercises, completed in 7 minutes.



Each exercise of The 7 Point Warm Up energizes and rehabilitates Physical Dysfunction of the bodies 7 primary movement points. These are:

Ankles

Knees

Hips

Spine

Shoulders

Elbows

Wrists





The 7 Point Warm Up progressively increases the work capacity and functions of the body. Such as

Increased blood flow, Proprioceptive enhancement, Body temperature elevation, Correction of postural alignment, and Increased oxygen supply for the athlete



All of the above factors augment the potential for an athletes body to perform more effectively due to the stimulating effect of the Central Nervous System, also known as the bodies ‘Energy Highway’.



What is a Physical Dysfunction?



A Physical Dysfunction is when one or all of The 7 Points lack co-ordination or agility. Physical Dysfunction causes an athletes movement efficiency to be severely hampered, leading to decreased performance or even worse Pain & Injury.



What can cause Physical Dysfunction of The 7 Points?



Sitting at a school or work desk for long hours at a time

Not warming up before exercise

Poor Postural Alignment

Lack of flexibility

Using incorrect weight training technique

Poor nutritional habits

Experience and Research indicates performing The 7 Point Warm Up prior to every athletic endeavor has shown dramatic and fast results of an increase in athletic performance.



After consistently (usually after 10 practices) doing The 7 Point Warm Up, athletes will find body aches disappearing and athletic performance soaring.



The 7 Point Warm Up also self motivates athletes for the challenging tasks that lay ahead.



The 7 Point Warm Up should not be an option, always perform The 7 Point Warm Up before any type of exercise.



Go ahead and give it a try. I assure you that the results will be fantastic!



This article was contributed by:

The Energy Flow Research & Education Association



WWW.ENERGYFLOW.TV