Mark W. Triathlon Training
Leg Press (sled) Six Shooters 230 pounds x 18 reps
Feet Shoulder Width
Leg Extension (Six Shooters) 150 x 18 reps
Leg Curls (Six Shooters) 135 x 18 reps
Life Fitness Machine Chest Press
Six Shooter Protocol
100 pounds x 18 reps
Single Leg Press (Six Shooters)
115 x 18
Calf Raise on Leg Press Machine
Manual Speed Protocol
115 pounds x 40 reps
Alternating Cable High Row (Swim Simulator)
Alternating Cable Press (Swim Simulator)
20 pounds each side x 1 minute
2 sets each movement
30 pound DB x 25 reps each side
Overhead Tricep Extension w/DB
25 pounds x 25 reps
15 second minute intervals
Glute Kick Back 20 pounds x 45 seconds
Flutter Kicks on Swiss Ball
Prone position, bent arms, forearms below chest, legs straight and toes pointed and positioned down on top of swiss ball. Kick alternating legs as fast as you can. x 15 seconds X 2
Medicine Ball Throws on Swiss Ball
Prone position, keep body straight and draped over swiss ball, hold ankles, throw 8 pound medicine ball in air keeping arms straight and not touching floor.
8 pounds x 20 reps
Straight Leg Roll Outs on Foam Roller
Sit on floor. Keep Legs Straight and place calfs on top of foam roller, push off floor with arms and suspend body in air, pull foam roller in toward body and push back out.
Supine Position Medicine Ball Extension with legs/arms straight and elevated 6 inches off floor. Hold medicine ball with both hands, bring ball behind head keeping arms straight, Extend ball to quads.
10 pounds x 40 reps
Supine Medicine Ball Toss with flutter kick.
Lie down face up, flutter kick legs, hold 15 pound medicine ball directly over chest, throw ball up, catch and repeat.
15 pounds x 50
Side to Side Medicine Ball Throws.
Seated on mat, legs elevated and bent, hold ball, touch floor side to side, push ball out in front, push ball overhead, throw ball back. Legs stay bent and elevated throughout.
15 pounds x 20
Supine Medicine Ball Diagonal Toss across body with legs elevated and straight.
10 pound ball x 15 each side
Supine Single Arm Medicine Ball Toss
Lie back on mat face up, legs 6 inches off floor, catch ball with two hands, reach back behind head and throw ball back to trainer with straight single arm.
4 pound ball x 15 each side
Supine Swiss Ball Flutter Kick
Supine Plank Walkouts
Straight Arm Out to Side x 7
Straight Arm Out in Front x 7