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Blog, Training

In the first part of this serie I talked about the concept behind Foundation Training and why it’s useful in particular for triathletes. If you haven’t read the article please go ahead and check it out first before you continue reading – Founadtion Training for triathletes – Part 1

In this part I would like to talk about how I personally use Foundation Training in my daily routine. I am a big fan of daily routines and the Foundation Training excercises are great as a morning kick start routine. I keep the excercises short, as I don’t want them to consume too much of my time in the morning. 

The reason why I’d like to do these excercises in the morning after I wake up is to loosen up those muscles in my lower back. It’s also a breathing excercise at the same time, so I can combine some muscle strengthing and activation with some deep breathing. 

It’s important before you begin doing the excercises to properly study and learn them. They are not difficult but it needs a bit of training first to make sure you do them correctly. The right posture is very important to get the most out of the excerise. 

I have purchased the Foundation Training Videos from their website. You can download them for $59 from hereThey teach you every single excercise in a very simple and easy to understand way. If you don’t want to purchase the videos I recommend to check out some youtube videos or visit the website www.vancesimpson.com where you’ll find good introduction materials.

My morning routine

To keep things simple, I basically run the following 6 sequences in the morning. Each sequence takes about 1-2 minutes. I stay in each position for 3 slow deep breaths. 

After I finished the sequences I usually engage in some more deep breathing excercises and some medidation. I find these excercises to be really helpful in strenghtening my back, in particular the lumbar area. I noticed some improvements already after doing the excercises for a few weeks.

Does it translate to better performance in triathlon? Well I can’t answer this question yet but as I get stronger in my back it has definitelly helped in my cycling where I sometimes experienced some lower back tightness on those longer rides. I feel my overall posture has improved as well. 

As I will continue with Foundation Training I will keep you updated how it goes and provide some more insights in my next post of this serie. 

If you have already used Foundation Training and have some personal impressions, please feel free to share them with me, as I am curious how other people go with this training. 

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Blog, Training

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
Foundation-Training-Athletes-199x300

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

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