Blog, Training

Foundation Training for triathletes – Part 1

In this 3 part series I want to talk a little bit about my experience with Foundation Training and how I use it to help me with injury prevention and to increase performance. I just came across the foundation training method while listening to one of Ben Greenfield’s podcasts where he was talking about it and how it can help athletes and everyday people.

Get more grounded and become a more resilient and injury free athlete
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The main idea behind Foundation Training is to live pain free, restore movement patterns and improve performance if you are an athlete. It’s a safe and effective excercise program to help you change the movement patterns that are hurting you. The excericses are simple and desigend in a way to naturally heal back pain. You do not need any special equipment and it can be easily added to your daily life. What I instantly liked about the concept was that it’s easy and short in duration and can be added to your existing training program. It only takes a few minutes of your time every day, either in the morning, during your work break or before you go out to do your training. I find it as a good addition to Yoga as well. Foundation Training is all about your core, basically anything that connects to your pevlis, including your hamstrings, glutes and adductor muscles. It teaches all those muscles to work together through specific full body movements and breathing patterns. In times like these where a lot of people suffer from back pain issues and sitting all day infront of a desk, this training addresses all these issues and helps you banish back pain and to restore nerve and lower back function to be able to live pain free. It basically trains your shoulders, back, butt and legs – the large posterior chain muscle groups. The creator of this training, Dr. Eric Goodman, explains on his website that the Foundation Training is:

“(an) innovative movement improvement program designed specifically to help you roll back the damage done and, more importantly, to help you become that pain-free and more powerful person we all aspire to be.”

 

A quick briefing on Foundation Training

For a further good introduction to Foundation Training, check out the video below with Dr. Eric Goodman

What’s in for you as a triathlete

We all know that “core” work is important and should be incorporated into your strength training routine. Very often when we think of “the core” we just think about the abs. Yes they are part of it but they are just one of many muscle groups that define the core. For endurance athletes a strong core contributes to better athletic performance and strengthing the muscles that surround the spine needs special attention. The Foundation Training does help here with activating and strengthening of the primary muscle groups that are important for triathletes. In the next part I will share some of the excercise routines that I use before training and in the morning. If you want to learn more in the meantime about Foundation Training, here are some good links for some follow up reading and watching.

 

https://bengreenfieldfitness.com/2016/07/what-is-foundation-training/

https://www.youtube.com/watch?v=BZcZenvWBlg&feature=youtu.be

http://fitness.mercola.com/sites/fitness/archive/2014/01/03/updated-foundation-training.aspx

https://www.amazon.de/True-Form-Foundation-Training-Sustained/dp/0062315315/ref=sr_1_1?ie=UTF8&qid=1470741250&sr=8-1&keywords=foundation+training