New Functional Strength Program Overview August 09, 2019 19:22 Updated Not a Member yet? $25/month Get Purple Patch Education Membership, A complete performance education program for coaches and athletes. SUBSCRIBE You need to sign in to view this page. Table Of Contents (Click The Links To Jump To A Specific Program) Welcome - Headline News How It Works Program Execution How To Pick An Excercise Desired Outcome Getting Comfy On One Leg Equipment List Welcome - Headline News The Purple Patch Strength Program requires no technical savvy or major time commitment. It is designed to be highly accessible and easy to execute, while also allowing you to hit the major movement patterns critical to improving your general human performance. This will help you be ready for your best swimming, cycling, and running performance. The Purple Patch strength program evolves in difficulty by movement pattern, allowing you to progress the challenge and load relative to your advancements in each area. This means you can gain familiarity with the program, but progress throughout the season. While we acknowledge your optimal scenario is to work individually with a strength and conditioning expert who understands you and endurance sport, we have deliberately designed this program to capture most of the needs for most of our athlete population. We aim for highly effective simplicity but never hesitate to bring this program to your own strength coach to use as a platform for more individual programming. How It Works The new edition of the Purple Patch Strength Program has been designed by Brendon Rearick and Matt Dixon specifically for triathletes who are time-starved. Brendon is our resident Purple Patch strength expert who works with local Purple Patch professional athletes, has a degree in kinesiology from the University of Massachusetts and is a certified personal trainer as well as a licensed massage therapist. Collectively we have developed a holistic strength program that is both effective and efficient. Each week you will typically have two days of functional strength programmed into your sessions, with the option to add additional core and mobility if it fits into your schedule. Regardless of which session you are doing, each day has specific core and mobility designed to prep your muscles and joints for the main set. Don't skip the warm-up! Here are the four main focus workouts: Day 1 Functional Strength Day 2 Functional Strength Pure Mobility Functional Strength (optional) Core & Mobility Functional Strength (optional) While on average you will only be spending around 30 - 40 minutes completing this program per session, with the supplementary sessions only taking 10 - 20 minutes, its importance must not be overlooked. Your ability to improve the quality of your strong foundation will determine how high of a ceiling you will have in each of the triathlon disciplines. Program Execution Across the two main strength days of training, there are seven main movement patterns (families). These are the absolute building blocks of human movement, and all endurance athletes should aspire to become competent in each movement. These families each have 3 exercises, ranging from the easier beginner exercise, through to intermediate and advanced. This is the heart of your progression is this program. Keep in mind that more (or quicker advancement) is not better! On average, it takes one of my professional athletes around 18 months to 2 years before they are truly able to do every movement pattern at an advanced level. Consider that, for seven main exercises a typical highly functioning professional athlete takes at least a year to progress to expert across all exercises. This should give you a framework to consider your evolution through the program: A = Beginner B = Intermediate C = Advanced If you can't do an exercise 100% correctly, then you are not ready to move on to the next one. We have included video tutorials for every exercise to ensure you understand great form and intent. Please embrace the process and be patient in progression. This is not a competition but is designed to help prepare you for competition. There are no shortcuts. You should note that we have divided the seven (7) main movement patterns across the two days of strength. This means your DAY ONE workout contains four of the exercises, DAY TWO the remaining three. These main movements are then supported with the core and mobility warm up and supporting workouts. How To Pick an Exercise Pick one level (A, B or C) from each exercise (click HERE for the complete exercise list) We encourage you to begin all exercises at the beginner level then advance as appropriate -- only once you repeatedly execute all repetitions with great form for all repetitions outlined in the specific workout do you move on. You will progress through some of the levels of exercises faster than others, that is normal. NOTE: There are many variations of these exercises, but we found these to be the pillars that are the most essential for most athletes. Desired Outcomes Our goal is to create a proper strength foundation that will allow you to train more effectively across all your workouts. Proper execution will lead to: Increased muscle function Greater joint health and mobility Enhanced neurological conditioning Improved synchronization and control By improving these four critical foundations, you will also experience improved musculoskeletal resilience, which will make you more resistant to loss of form under fatigue and less prone to injury. Getting Comfortable On One Leg A majority of the exercises in the program ask you to perform them on a single leg. This may feel strange, but it is important to realize that the vast majority of activities in life occur on a single leg. It is important that we train the same as we live, so please allow yourself time to feel comfortable on one leg and enjoy the journey getting there. Equipment List You will need the following equipment in order to complete this program. If you don't have an item(s) of the equipment needed, you can click on the name of the equipment and purchase it on Amazon. Foam Block Mini-Band One Kettlebell Men: 14 kg or 30 lb Women: 9 kg or 20lb NOTE: Ask if you think this weight is either too heavy or too light Two Sliders Tennis Ball Wheel Equipment Note: You may substitute paper plates or towels for sliders if you are performing your strength exercise on a wooden or linoleum floor. We hope this helps provide an overview. Each daily strength workout you open will include a full warm up routine, with exercise lists (including video tutorial) and guidance on duration or appropriate rounds and repetitions. It will also outline the rounds, reps and video-supported list of exercises to execute in the MAIN set of the workout. We hope this helps, and feel free to reach out if confused. Cheers Matt and the Purple Patch team. 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