Kettlebell Training for Triathletes: A Half Marathon Experiment

As any triathlon enthusiast will appreciate, success in competition requires a considerable time commitment. In fact, many participants find that they do not change other important aspects of their lives, such as work and time with family and friends, to dedicate those important hours of training. I myself have slaved up to 14 hours a week just to be competitive in sprint and olympic distance tris, and have had to sacrifice other enjoyable aspects of my life in order to do so. Additionally, injuries that are synonymous with intense triathlon training programs, such as chondromalacia patella (runner’s knee, also common in cyclists), Achilles tendonitis, and swimmer’s shoulder, pose a constant threat to enthusiastic triathletes who follow a traditional workout routine.

Not surprisingly, therefore, an increasing number of endurance athletes are beginning to look for an alternative method of achieving optimal fitness without the laborious, time-consuming and life-governing characteristics of traditional endurance training. ; A method that can not only allow them to reduce the time they spend training, but can also strengthen, condition and protect them from injury in a way that swimming, cycling and running cannot; Perhaps even a training method that is anything but monotonous and therefore maintains motivation and adherence to a premium.
Ladies and gentlemen, let me introduce you to the kettlebell!

There is no other training method that builds strength, endurance, and cardiovascular capacity like the kettlebell. Its ability to provide unmatched conditioning and turbo fitness has grown in popularity in recent years, with world-class athletes and celebrities like Lance Armstrong, Matthew McConaughey, and Penelope Cruz swinging, snatching, and pushing for incredible form.

The kettlebell resembles a cannonball with a handle, and the training is based on five basic exercises, all of which have the ability to simultaneously improve performance in all three phases of triathlon. The exercises are all multi-lever movements that are based on the major muscle groups, providing an intense and challenging cardio and strength training in one. A dynamic, total-body movement, the swing teaches the hips, glutes, and hamstrings to shoot powerfully and effectively, directly translating into running and cycling efficiency. Limpia also encourages the generation of energy from the impulse of the hip, while relaxing the shoulders; critical during a grueling multisport race. Snatches help to reconnect the central nervous system, thus strengthening the mind-body connection and adding overall efficiency in each phase. Meanwhile, military presses stabilize the inherently unstable shoulder joint, strengthening the surrounding muscles and nullifying the continuous internal rotation of freestyle that so often causes the collection of annoying symptoms that fall under the umbrella of the ‘swimmer’s shoulder’. Each and every kettlebell exercise has the advantage of encouraging the body to work as a synergistic unit, resulting in optimal efficiency and providing a hugely advantageous transfer to triathlon and any other sport.

To give you an idea of ​​the incredible cardiovascular conditioning you can get by simply using a single kettlebell, let me briefly tell you about my preparation for my first half marathon at Windsor in 2008, as an example. Due to my busy schedule as a personal trainer, the time I had available to train was restricted and certainly not enough to follow a traditional half marathon training regimen. So instead of admitting defeat and giving up one of my personal goals for the year, I decided to run a little experiment and prepare for my career primarily with kettlebells. While I wouldn’t advocate building significant running distance without at least a little preparation for running, I was interested in seeing how well fitness developed primarily from kettlebell training could be transferred to running endurance. My preparation for the half marathon incorporated five workouts of 60 minutes or less per week, for eight weeks. Rather than a traditional running build-up, I devised a varied kettlebell-based regimen that consisted of high rep bursts (approximately 500 in 45 minutes), total body strength training with heavier kettlebells to increase my power and resistance to injuries, and multiple sets of 5-6 exercises, such as deadlifts, Russian twists, squats, and presses, to build endurance and muscle conditioning. I ran on the treadmill once or twice a week during my development, gradually increasing to a maximum distance of 8 miles in the penultimate week, before decreasing.
As I lined up at the start line, I recognized that I was somewhat anxious at the prospect of running 13 miles with very little actual mileage, but as I settled into the race I felt surprisingly comfortable. I finished the race in a dead two hours, which, considering the heat and demanding hills on the route, was respectable for the first attempt of a ‘natural sprinter’. More importantly, I did my best, and although I had a considerable build-up of lactic acid as expected at the end of the race, my recovery was exceptionally fast and two days later I felt fully recovered, save for a few blisters.

Considering that I had also severely prolapsed a disc in my back and could barely move just five months earlier, my half marathon attempt testified to the incredible core conditioning capabilities of kettlebells. Every lift or dynamic movement that you can perform with this versatile little kit requires extraordinary muscle strength, which is imperative for maximum performance. The core provides a solid foundation through which power can be transferred from one region of the body to another, so for any athlete looking to improve race day results, as well as help prevent injury, develop a strong core is essential and is one aspect. training that simply cannot be overlooked.

So there you have it. If you are looking to reduce the amount of time you spend preparing for race days, while increasing your resistance to common injuries related to resistance training AND improving your overall efficiency and therefore speed, look for a Well qualified kettlebell trainer and discover the challenge. , fun, and results associated with this remarkable training tool. Kettlebell training can be done virtually anywhere and takes up very little space, so even when you’re short on time, you can give yourself a massive cardio workout without even leaving the house.

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