Biathlon Workout Routine – Holistic Training for You as a Biathlete
Supplement your training plan with simple and effective exercises for optimal performance
Time
- 30 minutes
- 16 exercises
Calf Activation
While sitting, bend one leg. Place the calf of the extended leg on the foam roller. Lift your buttocks off the floor. Roll out your calf quickly.
Good Mornings
Start with your feet shoulder-width apart. Keep your knees slightly bent. Hold the BLACKROLL between your hands, which are stretched overhead. Push your pelvis back. Lean forward with a straight back. Return to the starting position.
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Seconds
60
Body part
Upper Body, Shoulders, Upper Back, Lower back, Lower Body, Glutes, Thigh
Training Goals
Back Activation
Place the BLACKROLL® under your back. Lift your legs. Clasp your hands behind your head. Roll quickly along your back.
Scapula Push
Start in an upright standing position facing a wall. Place the BLACKROLL at neck height. Secure it with your wrists. Apply pressure with your forearms. Let your shoulder blades slide forward as a result. Push the BLACKROLL upward while maintaining pressure.
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Repetitions
15
Body part
Head, Neck, Upper Body, Shoulders, Upper Back, Lower back
Training Goals
Mountaineer
Start in a push-up position. Place the BLACKROLL under your hands. Hold this position without letting your hips drop. Alternately pull your legs toward your chest.
One-Legged Pelvic Lift
Start by lying on your back. Place one leg, bent at the knee, on your BLACKROLL. Keep the other leg bent and held in the air. Support yourself with your arms extended at your sides. Lift your pelvis until your upper body and thighs form a straight line. Slowly return to the starting position without letting your pelvis touch the floor.
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Repetitions
15
Body part
Upper Body, Lower back, Lower Body, Glutes, Thigh
Training Goals
Side Lifts
Stand in the center of the MULTI BAND. Grasp the loops however you like. Raise your arms to shoulder height.
Reverse Flys
Stand with your feet hip-width apart in the center of the MULTI BAND. Cross the band over your chest. Grasp it with your hands in any loop. Bend your upper body forward about 45 degrees. Raise your hands to the sides.
Activation of Shoulder Rotators
Attach the MULTI BAND in front of you at approximately floor level. Lie on your back. Grasp both ends of the band with one hand in each hand. Position your arms at your sides at shoulder height. Your elbows are on the floor. Slowly bring the backs of your hands toward the floor. Return to the starting position.
Overhead Squat
Stand with your feet shoulder-width apart in the center of the MULTI BAND. Cross the band over your chest and grasp the ends with your hands. Bend your knees and raise your arms at the same time. Return to the starting position.
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Repetitions
12
Body part
Upper Body, Upper Back, Lower Body, Glutes, Thigh
Training Goals
Face Pulls
Attach the SUPER BAND to an object at chest height. Grasp the band from above and pull it toward your chest. Then return to the starting position.
One-Arm Row
Attach the SUPER BAND in front of you at hip height. Grasp the end of the band. Get into a one-legged kneeling position, placing your back knee directly under your hip. Engage your core and gluteal muscles. Pull your elbow back toward your body. Return to the starting position.
Pretzel
Start in a side-lying position. Bend the knee of your top leg to 90 degrees. Place the BLACKROLL under the bent knee. Bring your bottom leg into an active hip extension. Grasp the top of your foot to increase the stretch. Try to rest your entire upper back on the floor.
Calf massage
While sitting, bend one leg. Place the calf of your straight leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.
Back of the Thighs Massage
While sitting, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Lift your buttocks. Slowly roll out the back of your thighs.
Massage of the front of the thighs
Start in a forearm plank position. Place the BLACKROLL under your thighs. Slowly roll the entire front of your thighs from your knees to your hips.
This routine activates, strengthens, and relaxes the muscle groups that are important for you as a biathlete. This biathlon routine supports you throughout the entire process, from mobility exercises through strength training to recovery. The exercises help you improve the quality of your movement, relieve muscle tension, and prevent injuries—the ideal companion for every biathlon training session.
BLACKROLL products for the exercises
Foam roller
Standard
Available in multiple variants
from€29.90
Resistance band
Super Band
Available in multiple variants
€24.90
Resistance band
€39.90