Build Triathlon
Specific Strength with Functional Isometrics
Functional Isometrics can be a great way to add some variety
to your strength training plan while increasing strength and power within the
swim/ bike/ motor patterns. Isometric is defined as the muscle attachment
closest and furthest away from the center of gravity maintains a constant
length while forces being applied. Functional Isometrics (FI) are used by strength
and conditioning coaches in all major sports. By integrating Tri -specific
Functional isometrics, triathletes and can achieve higher levels of strength
and power exactly where they need it.
There are key positions within the swim/bike/ run patterns
that require increases strength or leverage. By incorporating FI into your
strength plan, you will develop high levels of isometric strength which will lead
to an increase in power and speed.
There are three points during the swim stroke in which
isometric would be effective. They are :
1.
High elbow catch position at the beginning of
the pull phase
2.
Mid pull phase when hand is at hip level
3.
Extension at back end of stroke.
These isometric exercisers can be
done using either a vasa trainer or TRX/ suspension system so that there is no
movement when force is applied. Apply 85% effort for 3 to 5 seconds per
repetition in each of the three positions. Completing 3 reps per set with a 5
second rest between each repetition. Each set will take 24-50 seconds to
complete.
In cycling the point
of highest power application is between the 2 o’clock to 4 o’clock point in the
pedal stroke. There are two ways FI can be done in this high power zone.
1.
Rack Pulls-The First method uses a barbell pulled
up against the pins in a power rack at knee and hip angles identical to the
powerful position on the bike. Again, hold for 3 to 5 seconds per repetition.
2.
Squat or Deadlift with Iso Hold- The second method
is to do an isometric hold for 3 seconds at the same joint angle as the rack
pull when executing a squat or deadlift. Athletes can use a barbell or hex bar.
Hex bars are preferred since it places less stress on the back and knees. Use a
controlled eccentric (lowering phase), isometric hold for 3 seconds, then lift
weight with a fast acceleration.
In running, there is a point in the stance phase that
requires high levels of isometric strength at the point of contact with the
ground just before take-off. As with cycling there are two ways this can be
accomplished.
1.
Single leg Toes taps- Using a barbell in the back-squat
position and standing on one leg in a running posture (knees and hips slightly
flexed as if initiating the push off phase of the run stride.) This position is
maintained while the athlete does lateral toe touches 4 – 10 repetitions before
switching legs.
2.
Rack Single leg Iso Holds- Hold the barbell in
the back-squat position and just like the rack pull exercise above. Pushing up
against the pins from a single leg running posture. Hold for 3 to 5 seconds per
repetition per leg for 3-5 reps per set.
There are several ways you can integrate Functional
Isometrics into your strength training plans. Include FI several times through
the training year to increase triathlon specific power. Below is one example of
how FI can fit into any strength plan.
Tri set A (alternate
between the 3 exercises below until all 3 sets are completed)
hex bar deadlift
3 sets of 5 (3 sec isometric holds just off floor on each rep)
Dumbbell chest press 3 sets of 6
Swim isometric (3 positions) 3sets of 3 sec each at 85%
effort
Tri set B
Pull up 3 sets of 6
Slide board leg curl
3 sets of 6
Single leg toe taps
3 sets of 5 taps each leg
Tim Crowley is USAT Level III Coach, owner of TC2 Coaching LLC
and the Head Strength and Conditioning Coach at Montverde Academy. If you have
questions Tim can be contacted at tc2coaching@gmail.com
or timcrowley.biz. Tim’s Training Peaks Coaching Profile can be found at https://www.trainingpeaks.com/coach/tc2coaching
