- Good morning trainiacs.
So let's say that you are new to triathlon training or
you're new to incorporating strength
training into endurance training. You might be thinking,
hey, what are the exercises that I should do?
Bicep curls, gunshow like Terran.
No, not the case.
Oh while we were trying to devise the best strength
training for endurance athlete routines that we could do
while we're creating the 25 hours of guided strength
sessions that we have in our app.
The trainer that we were working with was thinking like,
okay,
what are the exercises that specifically help endurance
athletes?
And there was one exercise that every single time we talked
about the needs of endurance athletes, he went,
that is the exact exercise for it.
Spoiler alert, that exercises is the Turkish get-up.
I'm going to explain to you why that exercise is the best
exercise for endurance athletes,
how to do the exercise and what it's going to fix and
accomplish with you,
and then how you can create a workout around
the Turkish get-up.
All right. So we are going to, once again,
enlist in the help of NTK,
who is like so far away that she's afraid of the cameras,
the needs of an endurance athlete are such.
Most of us are desk workers. So we are hunched over,
or we drive a lot or we sit a lot.
What tends to happen is our chest tends to get tight.
Our hips tend to get tight because we are scrunched over all
the time. So everything tends to get tight.
Now, the opposing muscle groups and the back,
the stabilizer muscles in the laps and in the back,
they will tend to go to sleep. If you're swimming,
that makes a really big difference because you're not going
to have that power to pull back with your laps.
You also don't have a whole lot of torsional movement in
your T spine rotation because everything just starts getting
really stiff.
And then if you go to a physiotherapist, nine times out of
10, them fixing on me is stabilizer muscles, lower back,
glute medius all around here,
because this is going to sleep.
It's not activated because everything is tight up here.
So what we need to do with our exercise is
we need to stretch what
is really tight and then activate what is inactive and the
Turkish get-up does exactly that, I'll show you how.
The Turkish get-up is not an exercise to
be trifled with.
You want to ease your way into it with a nice lightweight
NTK here has 10 pounds.
That's her entry level weight,
because the Turkish get-up puts a lot of really weird forces
on the body, you want to go light.
It's more about executing the movements properly as opposed
to executing them heavily.
So we're going to teach you how to build your way up to
executing the Turkish get-up properly.
Okay, so first, grab the bell.
Press it overhead directly over top of your shoulder.
The same leg that the bell is on, you're going to bend up,
plant your foot.
The other arm you're going to put off at about a 45 degree
angle. And the first step.
is come up to your elbow. So as.
you're doing that, focus on the bell being overhead.
Go back down.
Do this a few times until you get comfortable with
activating the core to do that.
Then the next step on the next lift, elbow hand.
So up to there, go back down.
And you're going to do that a couple of times.
Then after you do that, you're up on your hand.
Then once you're there, you're up into a plank position.
So go back down to the hand, up to plank. Hand, up to plank.
Then you're going to go up to the plank,
swing your front foot back around in behind you.
And you're now on the knee.
Always focusing on the hand overhead.
So go back into the plank
and then back in behind you onto the knee.
Next step is to lift yourself up off of that hand and then
stand up.
Now go back down to the knee.
Now, as you're putting your hand down,
the spot that you're looking for is directly to the side.
So come back up, go directly to the side
and as your hand is going directly to the side,
you're sticking your bum out that way.
So that's activating the bum there. So do that again.
Arm out, bum out.
Then you swing this leg back in.
Lie down, elbow, shoulder, shoulder.
So do that one more time Kim,
and we'll explain why this is the perfect exercise here.
So this is really, really good.
You see, as she's outstretched,
it's stretching her shoulder right there.
It's activating the lat.
That little side lunge that she does here,
sticking the bum out. That's activating the glute meat.
Do it again.
And I want to show up on the plank.
- So she's going up, stretching the chest,
pausing in that plank,
we're activating all those stabilizer muscles, with glute
med, swing it back around.
And that whole sequence there is activating the glute med
while stretching everything. This position right here,
stretching the hip.
So it's stretching absolutely everything that we need to
stretch, strengthen,
and activating everything that we need to strengthen and
activate. Come back up.
That position right there is activating the lat.
The stabilizer muscles here in the side of the back.
So it's activating all those nice swimming muscles and
giving us a little bit of T spine rotation.
Now that she's effectively did on the floor,
I'm going to show you the 30 minute workout that I'm going
to do, and you can turn it into five minute, 10 minute,
15 minute workout,
however long you want to do incorporating Turkish get-ups
All right, before we get going into the workout,
NTK is now in behind the camera and she doesn't always like
being on the camera.
So if you found her demonstration helpful as a way of
saying thank you for that, hit the like button below.
We really appreciate it. Now let's get into the workout.
Okay? So I'm going to put 30 minutes on the clock,
but you can do 10, 15, 20, or 30, whatever you want.
Get down into the Turkish get-up position.
Lying down.
Hand over head
Same foot, then 45 degrees up to elbow, ham, plank,
swing back, sit up, kick that foot back,
stand up and then go down.
Put this hand out, stick the bum out to plank
Lie down, elbow, shoulder, shoulder.
Now swing this around your head.
Tied to everyone's beautiful face.
And we do that on the other side with no rest in between.
Overhead, 45 degrees, elbow,
hand, plank, flip back,
swing that foot back around, stand up,
down, hand,
directly out while kicking that bum out to plank.
Put that down. Elbow, shoulder, shoulder, put that down.
- So that was one rep. 10 seconds rest.
Then I'm going to do two reps on each side, 20 seconds rest.
Three reps on each side, 30 seconds rest.
Four reps on each side, 40 seconds rest.
And you just gradually go until you run out of time.
So that is it. I hope that was helpful.
If you found Kim's demonstration helpful,
hit the like button. If you want a strength train program,
incorporated into your endurance training program,
you can use our training app,
which has 25 hours of guided kettlebell routines,
that there is a link for in the description below.
You can go check it out for free for 14 days.
I got to get at it, later trainiacs.