sport specific powerbreathe training exercises

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© 2011 POWERbreathe International Ltd POWERbreathe Sports Specific Training Protocols Aero Bars POWERbreathe Training: Sit down either on, chair, balance ball or ideally on a bike turbo trainer Lean forward and place hands onto handles or onto knees as if holding onto handles Replicate the body position if you were on a bike placing extra demand on diaphragm Inhale and breath in hard and on exhale breath out relaxed. Repeat 30 breaths in this position This will strengthen and develop your breathing endurance specific to the demands of cycling Body position places extra demand on diaphragm,and intercostal muscles, IMF increases. Cycling example

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© 2011 POWERbreathe International Ltd POWERbreathe Sports Specific Training Protocols Reference material: Breath Strong Perform Better 2. Mountaineering Training and Preparation 3. PB Protocols online Swimming, Cycling, Running and Rowing Additional uses: Warm Up When used as Warm up PB improved rowing performance in a 6 min all out rowing test by 1.2% Lower resistance by 1 ½ below training level and undertake 2 x 30 breaths no more than 10 mins prior to activity or competition Cool Down Research has shown that just 5mins of POWERbreathe training post activity and excersise can reduce lactate clearance by up to 16% Lower the load 2 below training resistance. Breathe deeply and slowly against the load continuously for 5 mins Circuit Training Integrate PB as a breathing station during a training circuit

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© 2011 POWERbreathe International Ltd