Matt Sicoli
Greco Personal Trainer
Greco Kanata/Kanata South
Start by standing with your feet shoulder-width apart and weights by your side.
Bend knees forward while allowing your hips to bend back behind, while keep-
ing your back straight and your knees pointed in the same direction as your feet.
Explode forward, jumping onto the riser and landing in a squat position. Step off
riser, reset, and repeat.
Perform 8 to 12 repetitions.
Triathletes always want to maintain strength, endurance, stamina and power. The three following exercises target the
key muscle groups used during swimming, cycling and running. The main muscle groups triathletes should focus on are
the quadriceps, hamstrings, glutes, calves, hips, arms, shoulders and core. Performing these particular exercises as part
of your workout routine will help improve performance during all aspects of a triathlon.
Hold the bar at mid-thigh level with a
grip that clears your thighs. Go down
into a semi-deadlift position and bring
the bar up to the shoulders, in one
continuous movement, thrusting the
hips forward. While using your leg
strength, push up to drive the weight
overhead. Ensure you engage the
core the entire time.
Perform 6 to 8 repetitions.
Start by standing with your feet shoulder-width apart on a Bosu ball.
With the kettle bell in one hand, start by bending your knees forward while
allowing your hips to bend back behind, all the while maintaining a straight back.
Using the power of your hips, swing the kettle bell in an upright motion; keeping
your arm straight, pull the kettle bell in at shoulder height. Release down and
repeat in a continuous motion.
Perform 12 to 15 repetitions for each side.
FOCUSING
DURING THE
OFF SEASON
/////
SINGLE ARM KETTLE BELL SWING
TO HIGH PULL ON BOSU BALL
//////
WEIGHTED SQUAT TO BOX JUMP
POWER CLEAN AND
PRESS WITH BARBELL
Photography by Gord W
eber
TOTALFIT TRAINING
17
www.TOTALFITmagazine.com
Vol. 2, Edition #3