Coronavirus Athlete Life: Jen Annett's Home Strength Routine
Ed. Note: how do you #QuaranTEAM? Over the coming weeks, as our world copes with this strange and scary period, we're doing our best to bring you stories that are uplifting and helpful. We polled our Wattie Ink. professionals to see what they're doing at home right now, and today we start with Jen Annett's answers and home strength routine.
How are you handling—as an athlete—the news of race cancellations?
Of course a part of me is upset, as I was finally recovered from getting hit by a motorcycle in Kona and excited to train and race, but I 100% support the decision to cancel or postpone races. It's the right thing to do. As with everyone right now, there is an added stress around income, since racing is what I do for work.
What opportunities are you looking to pursue during this period?
Since I've been recovering from injury, and there is always pressure to get back as fast as possible, I'm using this time to really make sure my recovery is complete. I am hoping to be super strong and fit for whatever race is my first one back!
What suggestions do you have for our readers, who are looking for ways to get through this period with the health (physical and mental) intact?
First of all, stay positive and don't be upset with race organizers. It sucks, yes, but it's the right thing to do to play our part in overcoming this epidemic. No access to swimming? While it's not the same, there are many dryland exercises to keep up swim strength and technique. Don't be afraid to get creative with your workouts! Replacing the time you would have spent in the pool with a high-intensity full body strength session might benefit you more than you think: most triathletes could really use some strength work anyway, and you don't need any equipment to do a lot of these routines; you can do them anywhere! Here is what I am doing right now:
Jen Annett's Home Strength Routine
Photo courtesy of Dylan Haskin
Perform each of the exercises eight times over (total four minutes for each exercise) as twenty seconds on, ten seconds resting or holding the paused position. For example, when you're doing lateral squats, you'll move back and forth for twenty seconds, but then hang out in the squat position for ten seconds. When you do the burpees, you'll perform the exercise for twenty seconds, but then simply hang out for ten seconds. You'll know which to do because each exercise will say "hold" or "rest" at the end.
As always, with any strength routine, be aware of pre-existing injuries, especially knee injuries. If you have any knee injury history, be cautious when doing any lunge/squat type exercise. Do not go too deep or let knee go over toes too far. Please start these cautiously and build, especially the first couple days when your enthusiasm will be high, but so will your potential for injury.
- Lateral slide (slide-squats), hold in squat position during ten second interval
- Reverse lunge, rest initially but as strength and flexibility increase, hold in lunge position
- Burpees, rest
- Scissor kicks, hold with core engaged and legs off floor
- Jump lunges, rest
- One legged squats (best done with a bench, chair or coffee table), rest but can work up to a hold
- Push-ups, *hold
- Plank, hold for at least three rounds, and then rest in between twenty second intervals
- Side plank, hold for at least three rounds, and then rest in between twenty second intervals
- Side leg raises (point toe to floor and heel to ceiling), hold with leg 18 inches off floor
- Bicycle crunches, hold but be sure to alternate sides during hold
- Bridging (progress to one legged), hold
- Prone heel taps, rest
- Tricep dips (use chair, bench, edge of coffee table), hold
- Bird Dog (this should be done calm and slowly), hold