KP Training Systems
TriathlonTri Team Strength Base is designed to clean up asymmetries and develop mobility, core, and improved function. The four week program prepares you for Tri Team Beta where more complex training will be introduced.
7 sessions per week
Must use App app to view and log training
Program Training
A1
Mobility Mid Foot
A2
Soft Tissue Lacrosse Ball Calf
A3
Foam Roll Hip Focus
1 x 3
B1
Mobility Wall Series
1 x 0:30
B2
Mobility Half Kneeling HF to Shoulder
1 x 0:30
A
Breathing Diaphragmatic Info
B1
Mobility Triple Hip Opener Dynamic
1 x 10
B2
Mobility Ankle Half Kneeling
1 x 10
B3
Mobility Toe Stretching
1 x 0:30
B4
Mobility Cat/Cow
1 x 10
B5
Mobility Down Dog to Pigeon
1 x 4
B6
Mobility Low Lunge T Spine Rotation
C1
Breathing Diaphragmatic
1 x 5
C2
Contralateral Crawling
1 x 10
D
Flexibility Highway Diagonal
1 x 10
A
Foam Rolling
1 x 3
B1
Mobility Mid Foot Big Toe Prep
B2
Mobility Triple Hip Opener Dynamic
1 x 5
B3
Mobility Hip 90/90 w/Pigeon
1 x 0:30
B4
Mobility T Spine Extension w/Shoulders
1 x 3 @ 3
B5
Mobility T Spine Rotation w Shoulder Mobility
1 x 5
C1
Lateral Hip Side Leg Raise Clam Shell
3 x 10
C2
Glute Activation
3 x 4 @ 0:10
C3
Medial Hip Adductors Supine
3 x 20
C4
Plank Lateral
3 x 0:30
C5
Roll Out
3 x 10
C6
Scapular ATYW Sweep Physio Ball
3 x 10
A
Coach's Cues Exercise Positions
A
Foam Rolling
1 x 3
B1
Mobility Ankle Half Kneeling Wall
1 x 10
B2
Mobility Triple Hip Opener Static
1 x 0:30
B3
Mobility Cat/Cow
1 x 10
B4
Mobility Low Lunge T Spine Rotation
1 x 5
B5
Mobility Shoulder w/Band Anchored
1 x 0:15 @ 5
C1
Mobility Toe Touch Squat
2 x 5
C2
Mobility Triangle
2 x 5
C3
Hip Hinge Cross Body Reach
2 x 5
C4
Lunge Complex
1 x 5
A
Foam Rolling
1 x 3
B1
Mobility Mid Foot Big Toe Prep
B2
Mobility Triple Hip Opener Dynamic
1 x 5
B3
Mobility Hip 90/90 w/Pigeon
1 x 0:30
B4
Mobility T Spine Extension w/Shoulders
1 x 3 @ 3
B5
Mobility T Spine Rotation w Shoulder Mobility
1 x 5
C1
Lateral Hip Side Leg Raise Clam Shell
3 x 10
C2
Glute Activation
3 x 4 @ 0:10
C3
Medial Hip Adductors Supine
3 x 20
C4
Plank Lateral
3 x 0:30
C5
Roll Out
3 x 10
C6
Scapular ATYW Sweep Physio Ball
3 x 10
A1
Foam Roll Back
1 x 3
A2
Foam Roll Hip Focus
1 x 3
A3
Soft Tissue Paraspinal Rolls
1 x 6
A4
Soft Tissue Lacrosse Ball Hip
B1
Mobility Active hamstring
2 x 10
B2
Mobility Triple Hip Opener Static
1 x 0:30
B3
Mobility 3 Position Trunk Rotation
1 x 5
Kevin Purvis
Boulder Colorado based strength and conditioning coach. Over 20 years of experience working with post therapy athletes/patients bridging the gap between therapy and full speed performance. Primary focus is endurance athletes.
