This week in Episode 2 of Lukas’s Ironman UK Journey, watch as he does a triathlon specific strength workout without a gym. He also gives a brief update on how is Ironman training is going and a little teaser of what Episode 3 will hold.
The session shown in this video is Lukas’s actual complete strength routine outside of a gym. Some of the exercises in the video do pose a risk of injury if not done properly or if one tries to do them without prepping the body. Strength exercises can be very individual to the athlete’s needs and demands. Though this workout is a great suggestion for any triathlete or person in general. Do proceed with caution and at your own risk.
If you are interested in learning more about how to train properly for triathlon checkout www.siskatrainingsystems.com (to be launched in March of 2019)
Lukas’s Running Shoes :
Lukas’s Preferred Watch Garmin 920 XT :
Siska Apparel : www.siskatrainingsystems.com
Ironman/Triathlon Nutrition Book by Lukas
Workout : 2mile warm-up
-Pull-Ups 4 x 7-10 reps
– Substitute for Pull-ups (Log-ups)
-Frogs 4×10
– 2 rounds of Hip drills with a 15 count on each movement
– Elevated Lunge 4×10-12
– Single Leg Ham-ups 4×10-12
-Platform Jumps 4×10
-4x100m Strides
-2mile Run (Home for Lukas)
– Handstand Hold 4x (30-45sec)
– Shoulder Push-ups 4x 15-20
– Core Push-ups 4x 15-20
– Body Weight Squats 4x 20
