The Powerful Triathlete

1 Disclaimer 2 Table of Contents 3 Foreward 4 Chapter 1- Introduction- Two Worlds Collide 5 Introduction 1:03 6 Chapter 2-Beyond Sets and Reps 7 Functional Isometrics 2:22 8 Joint by Joint Approach 1:59 9 Filling Buckets 10 Chapter 3 Functional Warm up 11 Foam Rolling 3:50 12 Warm Up 1 2:34 13 Warm Up 2 1:17 14 Warm Up 3 1:33 15 Shoulder Prehab 2:21 16 Muscle Imbalances 2:08 17 Chapter 4- Upper Body Pushing 18 Upper body Pushing Part 1 2:21 19 Upper Body Push Part 2 1:28 20 Upper Body Vertical Push 2:32 21 Front Squats 2:12 22 Vertical Pulling 2:23 23 Trap Bar Exercises 1:30 24 Horizontal Pulling 3:51 25 Chapter 5- Upper Body Pulling 26 Vasa Trainer Pulling Exercises 1:07 27 Chapter 6- Lower Body Pushing 28 Bilateral and Unilateral Exercises 1:53 29 Chapter 7-Lower Body Pulling 30 Goblet Squats 3:01 31 Fall Out Progressions 2:41 32 Single Leg Push 3:37 33 Lower Body Pulling 2:30 34 Romanian Deadlift 2:35 35 Single Leg Deadlift 1:34 36 Kettlebell Swings 1:31 37 Leg Curls 2:24 38 Chapter 8- The Long Axis Core 39 Anti Extension 2:53 40 Anti Rotation 1:03 41 Swim Specific Strength 4:06 42 Lift and Chop Progressions 2:22 43 Body Saws 1:52 44 Side Bridging 2:51 45 Med Ball Slams 0:42 46 Chapter 9- The Lower Leg 47 Lower Leg Training 1:37 48 Post Run Routine 0:51 49 Barefoot Training 1:20 50 Chapter 10-Specific Strength 51 Paddles 3:32 52 Sled March 1:02 53 Sled Drag 2:02 54 Chapter 11-Personal Performance Center (PPC) 55 Developing your PPC 2:34 56 Chapter 12- Training Plans 57 Home Base Strength plans 58 Home Advanced Plans 59 Home Advanced Plan Pt 2 60 Gym Based Plans 61 Inseason Plans 62 Pairs Template 63 Tri -Set Template 64 Chapter 13- Conclusion 65 Coach Tim's Coaching Resume 66 Resources