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Triathlon is a very unique sport. Not only does it place a high demand on the mental aptitude of its athletes (being an individual sport at race time), but it also constantly requires a high level of performance in training across three separate sports, which include the swim, bike, and run. The physical and mental feats that come with the achievement of goals in the varying distances of triathlon from sprint distance to Ironman distance are only accomplished in racing through proper periodization, muscular development, corrective exercise, joint and ligament demand adjustments, and mobility training. What may have been missing from that bunch of athletic endeavors? Well, it was the swimming, biking, and running. Stick with me now, as we explore the developmental process of a triathlete and how The Frog can play a crucial role in the building process.

The well-built Ironman triathlete will be able to maintain a solid structure throughout his or her season, relying on a core foundation of bone, joint, aerobic, and muscular support. This is what is referred to, as the “base” of a training cycle and it’s something an athlete can always fall back on. This cycle begins at various stages, depending on the athlete and the goals set in place, but in any manner, EVERY well-balanced athlete (professional and amateur) will begin by building or reviving (more for professionals) a solid base. It can take 3 years to do this properly, but once it’s done the aerobic capabilities are considerably higher from where an athlete has come, noting that endurance athletes can take up to 7 years to reach their true potential. So where does The Frog fit into base phase? I’m glad you asked! Since base phase is full of aerobic workouts that don’t tend to place extreme stressors on the body, just those that will help to make slow and continual adjustments to physiology (some faster than others), it’s a great time to incorporate a strength training program. Beginning with muscular endurance, which is [an] initial phase of base training that includes high repetition exercises and low weight, slow adjustments, paired with corrections, can be made as an athlete advances in his or her season. The Frog is a great tool for identifying movement inefficiencies in this initial phase, as exercises like the squat with The Frog can help identify any improper knee movement patters, forward leans, or back arches, for example. Even if these are assessed and undefined, showing that an athlete is strong, balanced, and needs no correction; the squat is a critical full body exercise perfect for the endurance athlete. As the season continues, the squat can be increased in resistance to carry into low repetition, maximum strength training late in the base phase…as the resistance can be adjusted on The Frog to fit multiple training criteria.

Core training plays an immense role in a triathlete’s strength training routine. “Core Killers” are something that can be sprinkled throughout the season and used at various resistances as well, depending on if an athlete is in a base or build phase. As a matter of fact, all of the moves that can be safely conducted on The Frog engage the core in some way, shape or form, which is perfect for building muscles affected in unpredictable and predictable situations, such as those that are brought by a complex and ever-changing sport. I should also briefly explain that a build phase usually occurs when an athlete is working into a key race or building towards peak fitness levels. This phase usually includes mobility to prevent injury, explosive power, and maintenance, while avoiding heavy weights and too much time in the gym, which can lead to unnecessary fatigue because intensity is increased across all three sports in this phase, something The Frog has no issue adjusting to. Back on track with core training, maintaining an upright structure for several hours on the run and an “aero-friendly” position in Ironman is critical to longevity and efficiency of the triathlete. Often triathletes get very wrapped up in the swim, bike, and run aspects of training, but using tools like The Frog for core training at proper times within their schedule can help build the solid foundation on which they may swim, bike, and run. It’s named core for good reason! Squats, Leapers, Core Killers, and even squats…they all stabilize…and they’ll all have your core thanking you later.

On a final note, before I sum up this very brief calamity of words about triathlon programming, mobility is one of the most important aspects of sport from my coaching view. There are very advanced demands placed on athletes across all sports. Athletes that are able to move through complex and even simple ranges of motion will find themselves in a camp with the least risk of injury, best quality of life, and highest levels of personal performance. The ability of The Frog to allow the triathlete’s body to reach full hip range of motion, ankle flexion (commonly “locked up” with athletes!), and eccentric movements of the shoulder, is a free and critical aid that comes with almost any usage of The Frog, not allowing for restriction or reversely helping identify where restrictions exist. Personal trainers and coaches will rejoice when identifying these movement patterns as they help their athlete move forward in performance. The fascia is an amazing piece of the human body and taking care of it’s health is just as important as swimming, biking, or running…arguably even more important, depending on an athlete’s goals.

As the multitude of uses The Frog has continues to grow, I believe that the everyday and advanced triathlete has everything to gain from using this incredible tool. Whether it be in the beginning phases of training with high repetition and low weight exercises or the explosive and short build phase exercises, the complex movements that The Frog offers the whole body, through several ranges of motion, is bar none for available exercise equipment and aids at the moment. The Frog brings forth muscle activation at its finest. The consistent use of a Frog in the triathlete’s yearly plan has the potential to spur advancements in performance across all three sports. Edge-up the competition, train with a Frog.

Best in Training, Racing, and Health,

Guest Blogger, Mike Otwell

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Over the years my opinion as to how much proper nutrition plays a role living in a lean healthy body has changed. I used to tell people that “eating clean” was 70% of the equation, then later it rose to 80% and now that I have a better understanding of the importance of proper nutrition I’m saying it’s 100%.

I think most people don’t dig deep enough into the true healing power of food, and I think this is a direct result of looking at nutrition simply as a means to an end to “getting ripped” and not how eating clean, fresh, “whole foods” can actually heal your body from maladies that are too often self induced by doing the opposite…eating bad, sugary, processed, packaged junk.

Truth be told, there are countless people living in skilled nursing facilities for illness like diabetes, kidney failure, heart disease and more and not all of them need to be there, they are there because of bad choices. It’s sad but true!

I’ve seen many people, who have been diagnosed with illnesses like adult onset diabetes, because of how they ate, heal themselves by simply following sound advice and simply changing what they ate. Food is a powerful drug that can be used to hurt or heal.

We need to get away from the focus aesthetics in regards to what we eat and get more interested in the cellular response of the food we consume. If you take this approach and think to yourself, “what is happening internally when I eat this?” “How will this affect my health if I eat that?”

Here’s the sad truth however…We live in a day and age where it’s so convenient to eat bad food because there are large, well financed corporations that make sure of that. Call it a conspiracy theory if you want, but slick advertising, nutritionally void “value meals” and the like are making our country unhealthy at a very fast pace and the evidence is all around us.

Just look at people when you are out in public. Be observant of what they are consuming, how they look and notice the energy levels and attitudes. I personally think you can fix a bad attitude with proper nutrition. I really do. I personally believe you can heal many illnesses with whole natural food. I honestly feel you can change, not just your body, but your entire life if you choose to think about what you are putting in your body and understand that nutrition can truly be the key to you living in your healthiest body.

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I’ve traveled the globe speaking to people about health and fitness and living in their healthiest bodies and no matter where I am I see one common thread….most people, unfortunately, do not take care of themselves! It’s a fact… especially here in the US where we have EVERYTHING available to us, both good and bad.

I always ask people to raise their hands by saying, “who here feel that they are living in their healthiest body?” If I have a room of 50… MAYBE 2 will raise their hands…and truth be told I’m not always raising mine!

I too have times in my life where I am not being a good steward of my most precious gift, my health. Like an alcoholic we need to first be honest with ourselves when we think about that question.

Let me ask you right now… Are you living in YOUR healthiest body RIGHT NOW? If you said “no” then I say “why”?

It’s important that we understand that we only have one body and that when we fill it with bad food, sugary drinks, drugs and alcohol, negative thoughts and empty calories we are only demanding that it gets worse. The body will only respond to what it’s being fed, and how it’s being treated, that’s it. It may take longer for more genetically gifted people to get fat and unhealthy, but eventually, overtime, even the skinniest person with the fastest metabolism will break havoc on their metabolic system if they treat their body with disrespect. It’s simply a matter of time.

That being said, the opposite is true as well and that is the good news. When you treat your body with respect and feed it and treat it properly…even the least genetically gifted person will begin to see results over time…some longer than others.

It’s pretty simple to figure out but it all starts with a desire to live in a healthier body with the main goal being more efficient as we age. It’s not about looking perfect or being some fitness model, that may be a great ancillary benefit that happens as a result, but it’s more about understanding that if you treat your body with respect and are a good steward over that gift, your body will give you it’s best in return by giving you a longer, healthier and more enjoyable existence.

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