question for strength training?
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1444 days
PrinceofClydes posted 2 years ago.
Welcome to the forum, Caramel.
They tell beginners to pause at the bottom to ensure that you do not "bounce" at the bottom of the lift. The bounce puts as much as double the stress on the joints and ligaments and can be the cause of injury.
Pause, but sustain the muscular tension and begin the lift steadily.
You will get more out of the lift if you do not lock out at the top before beginning a new rep,
but safety first - if you need to lockout to steady yourself, so be it.
better to get your balance and steady yourself before lowering the weight again.
If you are a beginner with the weights, work on the skill and be in control before you increase the weight.
Developing basic strength on machines before using free weights is another, safer, way to proceed than grabbing a bar and hefting it up to "see what you can do."
Train smart. Be safe.
And while you're at it, how about filling out your profile and telling us a bit abvout yourself?
PoC
"Pain doesn't last, chicks dig scars, glory is forever!"
- Shane Falco.
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743 days
badgnus posted 2 years ago.
caramel;31638 wrote:
hi all, i'm new to tri, eager to know about when i perform strength training, say squat or bench press, do i need to hold for some seconds after i get down or lift up?? thanks!!!
Caramel,
Neither of the exercises that you mention are functional for triathlon. Instead of the bench press you should be working on push-ups to improve the entire kinetic chain. Althought the squat is a great exercise, a single leg squat is more specific as cycling and running are single leg dominated.
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1235 days
Triguy98 posted 2 years ago.
badgnus;50758 wrote:
Althought the squat is a great exercise, a single leg squat is more specific as cycling and running are single leg dominated.
But a regular squat works the whole mid to lwer body, not just one leg. As a result, it is a FANTASTIC workout for anyone to incorporate into their routine. Single leg exercises should supplement the squat, not replace it.
Life is short. Play hard and get dirty doing it.
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JohnieTri posted 2 years ago.
Also, I think those are two of the exercises recommended in Friel's Training Bible. But for what it's worth, last year I had big problems with an IT band injury and since I have ceased the squats this year I've had none. May or may not be related but I sure have it in my head that it has helped.
-Johnie
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1378 days
kona_expat posted 2 years ago.
ITBS is not caused by squats--it's usually weakness in the abductor muscle TFL (Tensor Fascia Latae). If all you ever do is frontal plane movements, like squats, the TFL doesn't get worked in its range of motion. This is why you will sometimes see people walking sideways on treadmills. They are working their abductors.
Cable kicks to the side will do the same thing. Check out http://exrx.net, which will show strength exercises by muscle and how to do them.
hi all, i'm new to tri, eager to know about when i perform strength training, say squat or bench press, do i need to hold for some seconds after i get down or lift up?? thanks!!!