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 in a shoulder-width stance. The knees are slightly bent. Hold the BLACKROLL between your hands stretched overhead. Push your pelvis back. Come forward with your back straight. Move back to the starting position.
Product
Seconds
60
Body part
Upper Body, Shoulders, Upper Back, Lower back, Lower Body, Glutes, Thigh, Lower legs
Training Goals
Back Activation
Place the BLACKROLL under your back. Stand up with your legs. Clasp your hands behind your head. Roll quickly along your back.
Scapula Push
Start in an upright position in front of a wall. Place the BLACKROLL® at neck level. Hold it in place with your wrists. Build up pressure with your forearms. Let your shoulder blades slide forward. Push the BLACKROLL® upwards and maintain the pressure.
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Repetitions
15
Body part
Head, Neck, Upper Body, Shoulders, Upper Back, Lower back
Training Goals
Mountainclimber
Start in the push-up position. Place the BLACKROLL under your hands. Hold this position without lowering the pelvis. Alternately pull the legs towards the chest.
Single-Leg Hip Lifts
Start in the supine position. Place one leg bent on your BLACKROLL. Keep the other leg bent in the air. Support yourself with outstretched arms next to your body. Raise your pelvis until your upper body and thighs form a line. Slowly move back to the starting position without your pelvis touching the floor.
Product
Repetitions
15
Body part
Upper Body, Lower back, Lower Body, Glutes, Thigh
Training Goals
Lateral Raise
Stand in the centre of the MULTI BAND. Grasp the band as desired. Raise your arms to shoulder height.
Reverse Flys
Stand hip-width apart in the centre of the MULTI BAND. Cross over the band and grasp it with your hands in any loop. Bend your upper body forward about 45 degrees. Bring your hands up to your sides.
Shoulder Activation
Fasten the MULTI BAND in front of you at about floor level. Lie on your back. Grasp both ends of the band with one hand. Place your arms at your sides at shoulder height. Your elbows are on the floor. Slowly bring the back of your hands to the floor. Return to the starting position.
Overhead Squat
Stand on MULTI BAND with feet shoulder width apart. Cross MULTI BAND in front ob body and hold ends in hands.
Squat down and lift straight arms up simultaniously.
Return to starting position.
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Repetitions
12
Body part
Upper Body, Upper Back, Lower Body, Glutes, Thigh
Training Goals
Face Pulls
Fix the SUPER BAND to an object at chest level. 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. Come into a unilateral kneeling position. Place the back knee directly under your hip. Activate your core and gluteal muscles. Pull your elbow back along your body. Return to the starting position.
Pretzel
Start in the lateral position. Bend the knee of the upper leg 90 degrees. Place the BLACKROLL under the bent knee. Bring the lower leg into an active hip extension. Grasp the back of the foot to increase the stretch. Try to place the entire upper back on the floor.
Calf Massage
Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.
Hamstring Massage
In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.
Quads Massage
Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the 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