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TOPIC: Training Workshop

Training Workshop 12 Feb 2019 18:03 #15159

  • Alex Gray
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  • Olympic Triathlon
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My Name is Alex Gray. A little information about me; I am a Certified Strength and Conditioning Specialist, Masters student in Strength & Conditioning and an avid triathlete, racing for the last 10 years.

*I represented Ireland at the Age Group World Championships in London in 2013
*Crowned Leinster Regional Champion in 2014.
*In 2015 I undertook an Internship in Florida. Here I worked as a S&C coach with athletes of all ages, across a variety of sports and abilities, from amatuer middle and high school athletes to college players, ex professionals, professionals and young future sports stars.
*In 2018 I was nursing an injury for most of the season so had very little running under my belt, but due to my strength training I still managed to pick up three wins at the Amphibian King Aquathon series hosted by Wicklow Triathlon Club.
*Over the past two years I have helped train beginners face their first triathlon in the King of Greystones triathlon, supporting the Gavin Glynn Foundation.

I am a huge believer in strength trainining for enduarnce athletes and I beleive it reflects in my previous perfromances. I hope to share these tricks with you and help transform your perfromances.

This workshop will provide you with the knowledge on how and why to incorporate strength training into your busy training schedules. The workshop will mix both theory and practical elements. Strength training provides many health and performance benefits. In a sport that is full of overuse injuries, why not work on preventing injuries rather than rehabbing those injuries and experience a performance gain too.

I will help you build essential exercises into your schedule and advise you on how to maintain them throughout the race season. It is never too late in the season to start strength training and it will provide you with many benefits throughout the duration of the season. The workshop will be suitable for athletes of all ages and will be suitable for the current time of year as you build up towards races.

Reduce the risk of injury!
Improve overall health!
Improve performance!

The course is suitable for both triathletes and triathlon coaches looking for information regarding strength/gym training.

There are a limited number of 30 tickets available

Ticket price: €30

The workshop will take place at the An Tochar Fitness Centre/ P Squared Performance gym at An Tochar GAA club in Roundwood.

The course will take place on Sunday March 3rd, 10:00am - 12 noon approx.

Enjoy a scenic run around the Vartry lakes after the event!

Payment process:
Limited number of places available,
1) e-mail alex@psquaredperformance.ie with your name and number of requested tickets,
2) I will send you my business IBAN number.
3) Transfer your ticket(s) price using the IBAN provided and leave your name in the description.
4) You will receive a booking confirmation after payment is received.

Tickets are limited so book early!

Thank you, Alex

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Training Workshop 15 Feb 2019 15:58 #15165

  • Alex Gray
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Strength workshop aimed specifically at triathletes.

This is suited for both complete beginners to experienced triathletes, I have a vast background in coaching strength and conditioning to all levels of athletes.
As triathletes our strength training seems to get neglected, and the stuff we do include in our routine is usually less than optimal, learn how and why to include strength training in your training schedule.

All information and exercises will be relevant to this time of year and is stuff you could be and should be including in your programme as you get closer to race season.

Sunday March 3rd, 10am - 12noon in Roundwood

Any questions just ask,

o89 4834I6I message on Facebook or email at alex@psquaredperformance.ie

Regards,

Alex Gray

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Training Workshop 18 Feb 2019 17:11 #15166

  • Britta
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Hi Alex, would be interested but can't make that day,are you planning to run more of those ?
Cheers
Britta

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Training Workshop 18 Feb 2019 23:22 #15168

  • Alex Gray
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Hi Britta, if this workshop is a popular event I will indeed run another run at some stage.

For anyone interested give me a shout, still places available.

Alex

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Last Edit: by Alex Gray.

Training Workshop 24 Feb 2019 19:12 #15176

  • Alex Gray
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What is plyometric training, should I be including plyometrics in my training? How and when should I be introducing plyometric training? Just some of the questions that will be covered at next weeks workshop. Still places available, only €30. Train smarter not harder!

Running is a relatively high velocity activity and therefore it is important to incorporate high velocity training into a runner’s programme in addition to the strength training used to develop force (Ebben, 2001). Plenty of research has demonstrated the benefits of incorporating plyometric training into an endurance runner’s programme. Paavolainen et al (1999) showed that including explosive strength training into a runner’s programme can significantly improve running performance. The study programmed various jumps, both bilateral and unilateral, into elite cross country runners’ training plan. Results showed that the use of these plyometric exercises improved both 5km time trail performance and running economy (P<0.05). Ramírez-Campillo et al (2014) showed that plyometric training significantly reduced 2.4km run time in highly competitive middle distance runners (P<0.01). Furthermore, the plyometric training group significantly improved their 2.4km performance compared to the control group who performed no plyometric training (P<0.05). Plyometric training consisted of a series of progressive drop jumps. Spurrs et al (2003) also reported a significant improvement in running performance over a 3km test and an improvement in running economy as result of plyometric training. Moreover, they also showed an increase in musculo-tendinous stiffness.

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