CyberCoach Videos

Slam Ball
Another excellent all-round exersize for multi-sporters. Super simple but a great, whole body effort for shoulders, arms, chest and back but it is also especially good for the abdominals. Maintain good posture and don't just use the arms to slam the ball into the ground. Concentrate on generating force from the hips all the way up to the shoulders. Swinging the ball back up we use the other side of the body's stabilisers in the back. I have used this exercise as a great strength effort for swimming. Strengthening all the muscles involved in the freestyle stroke, from the catch to the exit. It can be done explosively, which, in my opinion, is better than slow and controlled, static weight training. Onwards!

BOX JUMPS / DIPS BOX JUMPS should be a staple in any triathlete, cyclist or runners strength routine. Good for building strength and eplosiv power in all the muscles in the legs: Glutes; quads; hamstrings and calves. The eccentric load of the landing phase of these jumps is also excellent for downhill running. Like most plyometric exercises though, Box Jumps are an all body workout. We need to maintain stable form by controlling our body throughout. The upperbody is involved in generating upward momentum as well and I find this especially good for the trapezius and rhomboid muscles which are the main drivers in thrusting my arms upwards as I jump. Good for shoulder stability and posture and good muscles to strengthen for maintaining a nice, low aero position on the bike. WATCHING MYSELF - I should have gone into a lower squat before each jump to engage my glutes a bit more. I was also a bit more wobbly than I would have liked. DIPS are another great exercise and I like combining them with the box jumps to alternate upper and lower body emphasis. I had a short rest after the dips before starting with the 'jumps/dips' set again. Dips target the: Triceps; pectorals; anterior deltoids and the rhomboids. So, great for freestyle swimming but also strengthening and stabilising the torso for cycling and running. Making myself more unstable by placing my feet on the ball increases the work that the stabilising muscles of the trunk (core) have to perform. WATCHING MYSELF - I am pleased with my form here. I went nice and low into the dip and extended all the way up. Donovan van Gelder REBEL Elite Fitness IHFProducts - Polar in SA 32Gi

Single leg squats / lunges - back leg suspended on the TRX strap. Pay attention to posture and stability but don't stress if there is a wobble. Just tighten up and control it and things will get better as you get stronger. Everything is a process.