PhazonTriathlon

Triathlon
Coach
Simon Olney

This four week mobility plan written by British Triathlon High Performing Coach Simon Olney will help you improve mobility to reduce the risk of injury.

Most of us spend too much time sat down, and the time that we do spend exercising tends to be moving forwards. especially as triathletes. 

This is a simple plan which shouldn't take up any more than ten minutes on any given day, which will really make an impact on your range of motion. Unlocking more speed, reducing injuries and creating a better experience in day to day life as well.

If you have any questions, feel free to message me at Simon@phazontriathlon.com

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Ideally you would have a broom handle (or similar) // resistance band an lacrosse ball. If not // you can skip the exercise in question or adapt it. 
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Banded Pull Aparts

3 x 4

B

Banded Ankle Dorsiflexion Mobilization

1 x 0:30

C

Thoracic Extension on Foam Roller

1 x 0:30

Monday
Week 1 Day 2

A

Hip Mobility - KB Squat

1 x 0:30

B

Scorpion

2 x 6

C

Calf Stretch

2 x 0:30

Tuesday
Week 1 Day 3

A

Elite 6

1 x 0:20

Wednesday
Week 1 Day 4

A

Side Lying External Rotation

3 x 6

B

Overhead Squat w/ PVC

2 x 4

C

Shoulder Pre-Hab

3 x 3

Thursday
Week 1 Day 5

A

Pigeon Stretch

2 x 0:30

B

Calf Stretch

2 x 0:30

C

Kneeling Hip Flexor Stretch

2 x 4

Friday
Week 1 Day 6

A

Walking Lunge with Shoulder Raise

4 x 10

B

Knee Hug

3 x 6

C

Quad Stretch

2 x 0:30

Saturday
Week 2 Day 0

A

Pass-Through

3 x 6

B

Walking Hip Mobility All Directions

1 x 20

C

Side Leg Lifts from Ground (ADW, Hip Mobility)

2 x 6

D

Band Walks

4 x 0:30

Coach
coach-avatar Simon Olney

Four Week Mobility for Triathlon