Help me with my PrisonYard Workout (supplemental)
 

Hey Guys and Gals -

I'm training for my first sprint distance tri this summer. I just picked up a nice road bike so I think I'm set.

Background: lifetime athlete but have never competed in any of the tri events. Last summer put a lot of miles on my mountain bike and I ran a LOT of miles. I was running 5k, 10k, 10 mile races about every other weekend. I was a lifeguard in high school and grew up swimming in the lake. I'm comfortable with all 3 pieces of the puzzle - just need to train hard and continue to learn from my peers.

I don't have interest in joining another "gym" as my main focus now is training for this tri. What I do want to do however is continue with some cross trainig/stregth training. So I figured a "Prisonyard Workout" routine once or twice a week should suffice.. Some things I've been thinking about are this:

Pushups (varying hand width)
Pull ups - (garage rafter beams or at a playground on jungle bars) (wide grip and underhand grip)
Body squats ( I have some 25 lbs dumbells to aid with weight)
Bicycle Crunches
Pilates Ball (wife has a medium sized ball for core work)
Heavy Bag thai boxing
Elevated pushups (feet up)
Dips (use couch or table or playground)
Calf raises (stairs)

I figure if I could do this type of workout once or twice a week just as a supplemental workout - it could aid me in my training and strength.

Is there anything you guys would add to this workout as a supplement to running/biking/swimming?

See you out there !!

Sounds like you've got things pretty well covered. Don't forget to train in the specific events also, particularly swimming (open water if at all possible), as that is what is most-neglected for most of us weekend athletes. Also, the more core work, the better as everything originates from there.

Jim

I'd say you'll get a better workout with that routine, than 90% of the people who go to my gym.

Excellent - this is positive news to hear.

I am certainly going to be covering all of the events VERY thoroughly. I plan to compete in my first sprint in July - but I plan to be copetitive for my bracket - not to "just finish"...

I live in Minnesota so open water swims are a few months out yet - but I've got pool swims until then. I've joined a cycling team and I plan to put on a lot of miles and attempt to lead my group as often as possible to gain strength in my cycling and not draft my team. I ran a lot of races and I'm a fairly strong runner. I plan to do train very efficiently - and hopefully my prisonyard style workout will be a great aid in doing that.

Feel free to ADD any techniques to the list and also feel more than free to use this for yourself as a supplemental training regimine.

See you all out there !!!

For your elevated pushups, use an exercise ball for your feet instead of a bench. That way you have stabilize it for an added benefit to your workout. Another pushup variation that is a killer is to have your hands on an exercise ball and do push-ups that way.

Very good advice!!

Thank you - I will add that in or supplement it in as I see fit.. Great info!

I've done the hands on the ball pushups. It's a killer. In a good way of course.

Something to think about for the pushups with hands on the ball, you can start with a medicine ball because it is a little more stable. This will help you build up to the strength required to use an exercise ball.

Should have mentioned that on my first post.

Ford Ranger put me thru his windshield 2 Septembers ago. PT had me do the push-ups / toes on the ball, in order to rehab the fractured Scapula and Ribs. Hated every second of it, but got stronger really quickly.
So fast in fact, I cancelled the final 3/12 remaining weeks because it got in the way of swim training!
Your listed exercises Rock!

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