Tuesday, February 24, 2015

Newsletter February 24, 2015

No Track Practice 2/24/15.

Tri-Dawg Gear
You can now order gear directly from our website. More articles will be added later. Click here. This does not include uniforms as they are only ordered once a year and that order has been placed.

Tips for Improvement
Here's a rather long article but if you don't have the time to read it at least read the "Take home messages."

Why Does Swimming Make Me Sleepy
Ever find your head on the keyboard at work after a swim workout? Here might be an explanation.

Long Interval Workouts
With more and more emphasis on short interval workouts, here is a good article on the benefits of longer intervals and some sample workouts.

Why You Should Volunteer for a Race
Here are six good reasons why you should volunteer.

Do It Yourself Bike Tune Up
Good time of year to do this.

Workouts by Eric Wolf
Below are some workouts that are swim and triathlon specific. If you are ever looking for a great personal trainer, Eric is the best!

ExRx: 3 sets x :30/exercise; :30 to 1:00 rest. 
As you progress:           1. Increase the exercise duration.                                      2. Reduce the rest period.                                                   3. Do more than one group per workout.

Group A:
1) Push-ups
2) Right-arm/Left-leg Birddogs
    Left-arm/Right-leg Birddogs
4) Knees to nose (i.e. Knee ins)
5) Straight-arm Pushdowns 
6) Rotator Cuff - Right arm forward and backward
                           Left arm forward and backward
(Backward=lateral external rotation at minute 8:07
 Forward=lateral internal rotation at minute 9:51)

Group B:
1) Straight-arm planks
3) Side-planks (right and left)
5) Scissor Kicks (i.e. Big flutter kicks)
6) Bent Over Cable Pushbacks
(Use cables and D handles for this, if you wish and pull with either both arms simultaneously or one arm at a time.)
7) Dumbbell Shoulder Presses

Group C:
1) 90 degree planks 
(ie This is the best one I could find but I want your elbows to come out to the sides like you are lowering yourself down for a pushup.)
2) T-Supermans 
(A superman except the arms come out the sides with palms down and shoulder blades squeezed together.)
3) Cable Trunk Twists - right and left
6) Wide grip lat pulldowns
7) Rotator cuff - Right arm in and outs
                           Left arm in and outs
(First two movements in this video but use a cable and D handle instead of a resistance band)

Seven Minute Workout
 "The 7-Minute Workout"—a workout you can do just about anywhere with very little time. The collection of movements are meant to be performed with no more rest than is required to change stations. To do the workout, start off with 30 seconds of as many jumping jacks as you can, than transition to the wall-sit for 30 seconds, then 30 seconds of push-ups. And so on. Jordan says you can do the circuit several times over if your fitness (and time) allow for it.
1. Jumping jacks
2. Wall sit
3. Push-up
4. Abdominal crunch
5. Step-up onto chair
6. Squat Lower body
7. Triceps dip on chair
8. Plank hold
9. High knees/running in place
10. Lunge
11. Push-up and rotation
12. Side plank
Have a great week!


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