Blog

Ironman Triathlon Strength Coach San Antonio

Strength Training for Triathletes Lingo

I coach a lot of triathletes, runners, cyclists and endurance athletes for their strength program.Strength Training Lingo for Endurance Athletes  I have done classes specifically designed for triathletes, cyclist and runners called, “The Strongest Mile,”  a strength and conditioning program designed for endurance athletes.

Let me give you a background of how “The Strongest Mile” came about.  In 2009, I started doing CrossFit. Drank the Kool-Aid and LOVE it. Needed break from the Ironman Triathlon world. In 2010, I received my CrossFit Level I and CrossFit Endurance certification. I coached CrossFit for over 3 years. In 2012, I received my Masters in Kinesiology with an emphasis in Exercise Science. In 2015, I will be receiving my NSCA – CSCS certification. Check out my blog that I wrote about “Triathlons and CrossFit.” My two LOVES!

Something that I realized for endurance athletes was that they were intimated by CrossFit. All these crazy lifts, gymnastic movements, flipping tires, and lifting heavy weight ALL THE TIME (not true, BTW). So, endurance athletes don’t want to go into a CrossFit gym and get “injured.” Right? What about the nagging hamstring, the Plantar Fascitis, pulled groin, etc. You can get injured in running, cycling, etc. You are an athlete. YOU NEED a STRENGTH PROGRAM :)

So, I started my own program, The Strongest Mile. My program is designed specifically for swimmers, cyclist, runners and triathletes. I don’t expect my runners to do a Muscle Up. I don’t expect my swimmers to do an Olympic lift called a snatch. And I don’t expect triathletes to do max box jumps.

What I do expect from endurance athletes?

  • To get under the bar
  • To do body weight exercises (pull ups, negative pull ups, push ups, sit ups, etc.)
  • To work on posterior chain (back side) of the body
  • To do a HIT workout that will ONLY last less than 12 minutes to get into the Phosphagen Energy System or the Anaerobic Energy System. (You don’t need to do a 30 minute HIT. You do that every day in the pool, on the road!)

A question from one of my athletes, who is completely new to strength training, didn’t know the terms or lingo that sometimes I will use in the workouts that I do for them.

Can you define some of the technical terms in strength training and lifting?

I put together a few terms, definition and lingo that I use but I have to give the props to CrossFit and other health and fitness experts. Why re-invent the wheel? These terms are terms that I will use in, “The Strongest Mile:”

Basic CrossFit and/or Fitness Lingo

WOD – Workout of the Day
AMRAP – As Many Rounds As Possible
EMOM– Every Minute on the Minute
RFT– Rounds for Time
RNFT – Rounds Not for Time

SQ – Squats
AS – Air Squats
BS – Back Squats
FS – Front Squats
OHS – Overhead Squats (Advanced)

DL- Deadlift
RDL – Romanian Deadlifts
WGDL – Wide-Grip Deadlifts (Advanced)
SDHP – Sumo Deadlift High Pull (Advanced)

STO- Shoulder to Over Head
SP – Strict Press
PP– Push Press
PJ – Push Jerk (Advanced)

Other Barbell Lifts or Movements

DU – Double Unders (Jump Rope)
KBS– Kettle Bell Swings
PC – Power Cleans (Advanced)
T2B or TTB – Toes to Bar
K2E or KTE – Knees to Elbow

Other Lingo that you may see:
BW– Body Weight
DNF – Did Not Finish
HIIT – High Intensity Interval Training
HIT – High Intensity Training
PR – Personal Record (HELLZ YEAH)
Rx’d– As prescribed
Rep – Repetition
RI – Rest Interval
RM– Repetition Maximum. Usually, I will ask for you 1 RM of squat/deadlift, etc.
Set – How many repetitions are you doing? 3 sets x 10 reps
Tabata – 8 total intervals: 20 seconds on/10 seconds off for 4:00 minutes
TSM – The Strongest Mile :)

So, there you have it. The terms and the lingo that I will use in “The Strongest Mile,” that CrossFit gyms will use, that other gyms may use (Gold Fit, LifeTime, etc.) I hope that will help you as you are heading into the gym for your strength program. If you don’t know, ask! That is what coaches are there to help you out. If you have been to the gym for over a year, then I will tell you to look it up!

So, here is a Word Problem for you. Put your answer in the comment and tell me what each BOLD acronym is:

“I would like you to find you 1 RM of your BS. After you do that and take a 5:00 RI, I want you do to 10:00 EMOM of 5 RDL’s and 30 DU’s. After your WOD, let me know if you did Rx’d or had to scale the DU’s. Now,  I want you to do 3 x 10 of TTB. “

Click HERE and sign up for Triathlon Training Tips for Endurance Athletes on Wednesday!

Click HERE and sign up for Strength Training Tips for Endurance Athletes on Fridays! Plus you get a free PDF!

Continue Reading →
Ironman Triathlon Strength Coach

Real IronDAD PodCast

Ironman Triathlon Strength Coach

Click on the photo for the PodCast with Cory and myself. Great information about how to get ready for Ironman Training and Life!

 

Ironman Triathlon Strength Coach

Thanks for the Support Cory! Check out PodCast that Cory and I did. Stay tuned as Cory and I work together for 2016!

 

Continue Reading →
Strength Training Triathlete

Strength Training for All Endurance Athletes!

The last few months, I have chatted about strength training for all athletes that I work with: swimmers, cyclists, runners and triathletes.
Sometimes blogs get lost in the shuffle. So, today, I  Ironman Triathlete Strength Training put together a blog with all the recent blogs that I put together for these athletes.

Click HERE and sign up for Triathlon Training Tips, every other Wednesday!

Click HERE and sign up for Strength Training Tips, every other Friday!

 

Continue Reading →
Ironman Race Day Nutrition

Ironman Race Day Nutrition

“How do I replace 3000 calories that I am burning on my bike to get me ready for my Ironman Marathon Run?”

Such a common question from athletes. In today’s Vlog, I talk about “replacing versus replenishing.”

Still trying to figure out your Ironman Race Day Nutrition? Shoot me an email at jen@jenrulon.com and set up a consult TODAY!

Continue Reading →
Triathletes San Antonio Jen Rulon

Smile. It will make workouts easier!

Ironman Triathlon Coeur d'Alene“We shall never know all the good that a simple smile can do.”    ~ Mother Teresa

I love to smile. I think a smile is worth a thousand of words. A little smile to a stranger is priceless. A smile and a wave to a friend warm your heart and theirs.  A smile to your husband in the morning starts both of your days off right. A smile to your kids as they jump on the bus. What about smiling to the person in the grocery store line, look at their name and say “Thank You ______.” You never know what you may do for that person today.

In my workouts, I smile. I smile because I can swim, bike, lift and NOW I can run.  I LOVE the sun on my face. I love the feeling of fresh air in my lungs. I am LOVE being  away from the phone, when it is just me and the world. I will even smile underwater.

Smiling has always been a part of who I am as a person but more so an athlete.

Monday’s Fitness Tip: Smile during your workout…it actually may make the workout a lot easier!

 

Continue Reading →

FREE Triathlon Guide!

New Balance Obsession!

New Balance Athletic Shoe

Love Social Media? Me too!

Learn to Rock YOUR Business!

I ❤️to Shop!

This is denim now. Explore the latest trends at NORDSTROM.

Life Lessons Book!