Day 3 of #RulonRules of Strength Training & The Triathlete

On the 3rd day of #RulonRules, Coach Jen gave to me:

Add Dumbbell Rows to your routine

What muscles will the dumbbell row strengthen?

  • Trapezius
  • Rhomboids
  • Posterior Deltoid
  • Teres minor
  • Latissimus dorsi

With this exercise, I have seen many athletes knock out pull ups, chin ups, and Toes 2 Bar. What other sport uses these muscles? Check out Day #2 of #RulonRules of Strength Training & The Triathlete. It will help SWIMMING!!

Interested in what a dumbbell row looks like? Check out my video, Dumbbell Row Top Right. It is the movement in the top right corner. Here are a couple of photos of the dumbbell rows:

DB Rows – Starting Position. Keep one hand on leg without the weight.

DB Row Ending Position – Activate the shoulder girdle (scapula), latissimus dorsi, and traps

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Pull Up Triathlete

Day 2 of #RulonRules of Strength Training & The Triathlete

On the 2nd Day of #RulonRules, Coach Jen gave to me:

Learn How to do a Strict Pull-Up


Either you LOVE pull-ups or you HATE pull-ups. I love strict pull-ups being used as part of the strength portion of your workout. Why? What muscles do swimmers use for the front crawl swim stroke? The exact same muscles:

  • Trapezius
  • Deltoid
  • Pectoralis Major
  • Triceps
  • Latissimus Dorsi


Pull-ups are hard for a lot of athletes. So here are my suggestions:

If you can do a strict pull-up: I would like for you to do at least 10 strict pull-ups. Too easy? Challenge yourself and start adding some weight to your pull-ups. Place a dumbbell between your feet or your knees. Start off small: 5 – 10 lbs of weight, and knock out 5 pull-ups. If you can knock out 5 pull-ups, then increase to 6, 7, etc.; up to 10 pull-ups with the weight that you started off with.

If you CANNOT do a strict pull-up: Negative Pull-Ups. Make sure your grip is pronated, jump up to the bar, and make sure your chin is over the bar. Then slowly lower yourself for 10-20 seconds.

Another alternative to pull-ups is inverted row. What is an inverted row?

Make sure your shoulders are under the bar. Extend your legs straight out. If this is too hard, then bend your legs at a 90 degree angle. Make sure you have full extension in the arms with your hands pronated. Pull your chest to the bar and lower. Make sure you do not lose tension in the core and back. We want to maintain an “upside down plank.” With this exercise, the athlete is strengthening the trapezius, latissimus dorsi, deltoid, and pectoralis major. This exercise is a great alternative to pull-ups!

Any questions? Shoot me an email HERE!



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Triathlon Strength Coach Speaker

Day 1 of #RulonRules of Strength Training & The Triathlete

On the 1st Day of #RulonRules, Coach Jen gave to me:

Learn How to Squat Properly

What’s not to love about the squat? You can do air squats, back squats, dumbbell squats, overhead squats, front squats, and goblet squats. There are endless kinds of squats.

The squat is a full lower body exercise working the hip and knee joints, along with the numerous muscles on the anterior (front) and posterior (back) part of the leg and the butt. We have the quadriceps which consists of 4 muscles, and the hamstring which consists of 3 muscles and the Gluteus Maximus and Minimus.

Here are some more examples of an alternate way to do squats:


Jumping Squats
One of the simplest ways to train your legs with your bodyweight alone is to use jumping squats. This simply means that you’re squatting down and then jumping at the apex. This is a simple exercise and you wouldn’t think that it would make a huge difference, but it is great for building up power, and can quickly create a burn thanks to the amount of acceleration involved.

Box Jumps

Speaking of which, box jumps require even more power to launch you high enough into the air, especially if you stack them high. This is in some ways just as challenging as a squat, and a great way to build hamstrings, quads, calves, and hips.

Jumping Lunges

This is simply a lunge where you jump, switch legs in mid-air, and then land with your legs in the opposite position. Doing this is a great way to build strength in the hamstrings, and again involves jumping to create more acceleration.

Lunge Walking

Simply walking by stepping from one lunge into the next. This is a surprisingly effective workout because you’re plunging so deep in between and spending the majority of your time under tension.

Single Leg Squat (Pistols)

Another way to make the squat more challenging with just body weight is of course to do it on just one leg. This requires twice the strength, and also forces you to balance a lot as well. A more advanced version is the ‘pistol squat’ which requires your foot to be flat on the ground while the other one is pointed straight out in front of you, toes facing up.

Side Squat

This exercise is between a squat and a lunge and involves stepping out to one side, lunging deep, and then stepping back to the middle before repeating on the other side.

As triathletes we need to be mindful that we aren’t “trashing” our legs on leg day and doing ALL of these exercises at once; but these are examples that you can knock out at the gym or at home!

Charles Poliquin, who writes a lot about strength training, actually encourages runners and endurance athletes to lift. Poliquin, in addition to research, states that “including full squats in a lower body program can improve muscular endurance and prevent the early onset of fatigue.” Check out his link about how to “Include Full Squats in Your Training to Run Faster and Improve Endurance.”


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Periodization for Triathletes

Periodization has been around for ages, and it is a KEY to your success as a #Triathlete. This is how I coach. This is the ONLY way I will coach, as I want to PEAK you for your “A” race.

It is very hard to program for an athlete who has too many races on their schedule. Pick one or two priority races and go crush the SH$% out of them! The other races are tests of where you need to be for your “A” race! Just saying: Check out how I give an example for #IMTX today!  Any questions? Ask away below in the comments!

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Triathlete Magazine with Coach Jen

Super stoked to have the opportunity to work with some pretty amazing writers out there. One of them is Mackenzie Lobby Havey. We worked together on, and now we’ve had the opportunity to work together with Triathlete Magazine!  Click on the photo to read more! screenshot-2016-11-28-14-56-46 screenshot-2016-11-28-14-57-05

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