22-Minute Routine

Now that the summer "season" is coming to a close in the Northwest, it is time to start thinking about what to do during the fall and winter months. If you are planning on competing again next season, now is the time to start training. During the cold and dreary months ahead, the best training includes strength, conditioning, and speed workouts. These workouts serve to enhance the “durability” of the body’s fulcrums (or core) that you will be spending many miles and hours levering against next spring and summer. Making sure that you have strong and “durable” fulcrums reduces the risk of injury as well as enhances performance. Some of the best improvements in triathletes that I have seen have been gained through improving the “durability” of their fulcrums.
If you want to ease into the winter strength, conditioning, and speed workouts, you can start now with more muscular endurance workouts. This will serve to prepare your muscles, tendons, ligaments, and joints for the serious strength stuff starting about the first of the year. There are many equally effective muscular endurance workouts out there for the fall and into winter. The 22-minute routine (first introduced to me by Dr. Dan Nelson) is one of my favorites to use in the fall as a muscular endurance workout to lead up to winter strength workouts.

THE 22-MINUTE ROUTINE:

1. Upright Row
2. Dead Lifts
3. Bent Row
4. Hang Cleans
5. Squat Thrusts (aka “Burpees”)
6. Military Press
7. Squat Jumps or Front Squats

Use one barbell that you never release. Do 15 reps of each exercise then start over at the beginning until you have completed the exercises 5 times through. If it takes longer than 24 minutes, use less weight. If it takes less than 21 minutes, use more weight.

I suggest that you use a broomstick the first time through this workout. If you have any questions feel free to email or call me.
DrTri