{"id":17541,"date":"2019-03-19T12:29:01","date_gmt":"2019-03-19T19:29:01","guid":{"rendered":"https:\/\/www.triathloncanada.com\/?p=17541"},"modified":"2019-03-19T12:32:25","modified_gmt":"2019-03-19T19:32:25","slug":"evitez-ces-7-erreurs-frequentes-dentrainement-musculaire","status":"publish","type":"post","link":"https:\/\/www.triathloncanada.com\/fr\/evitez-ces-7-erreurs-frequentes-dentrainement-musculaire\/","title":{"rendered":"\u00c9vitez ces 7 erreurs fr\u00e9quentes d\u2019entra\u00eenement musculaire"},"content":{"rendered":"<div id=\"articleContent\" class=\"article-module--content--xjrOT u-mb-10\">\n<div>\n<h3>Coaches and triathletes are starting to recognize the importance of strength training within our sport, in order to make significant gains in speed and efficiency, and aid in injury prevention. However, the majority of triathlon coaching and exercise prescription is done online, so coaches are unable to make real-time adjustments to\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/where-endurance-strength-training-programs-often-go-wrong\/\">strength training technique<\/a>, posture, and form.<\/h3>\n<h3>In swimming, biking, and running,\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/where-to-start-with-triathlon-strength-training\/\">technique adjustments can be crucial<\/a>\u00a0to increasing speed and efficiency, but there is much less risk in performing these activities with incorrect form than there is with strength training. Under heavy load, a slight variation in foot placement or weight distribution, not only doesn\u2019t elicit the desired training adaptation, but\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/top-3-strength-training-mistakes-by-cyclists\/\">can lead to serious injury<\/a>\u00a0as well.<\/h3>\n<h3>Therefore, if you don\u2019t have access to a\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/strength-training-exercises-for-triathletes\/\">knowledgeable strength training coach<\/a>, I\u2019ve compiled a list of common strength training technique mistakes to be aware of in the gym. This list is by no means all-inclusive, but it\u2019s at least a starting point to make sure you\u2019re preventing injuries or imbalances that could be caused by these simple mistakes.<\/h3>\n<h3><strong>1. Plank: Lower Back Sinking Down:<\/strong>\u00a0You probably know that sticking your butt up into the air is not the\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/advanced-strength-training-techniques-for-endurance-athletes\/\">right way to do a plank<\/a>, but be careful of your back sinking down too low as well. My favorite cue for this one is to engage your core by actively pulling your feet and your elbows towards each other as hard as you can. With this level of engagement, you might not be able to hold the plank as long, but you\u2019ll get more out of it. Make sure your elbows are directly under your shoulders too.<\/h3>\n<h3 class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/Q8Jjj_eWnOAuNUn3Ws1MxULpC9ioBy7ekz0BHHUH1bEUOYKKiA7TvDo2PyhZG3cH08StieqkMMoQ8kRV5MGJcKq09Og61rT1kH6wrhVaFN2qTbhEN5zyNLVA6ADGDDC2Yj2Ck_vG\" alt=\"\" \/><\/h3>\n<h3><strong>2. Calf Raises: Feet Rolling Laterally:<\/strong>\u00a0This is a common mistake because rolling to the shorter toes on the outside of your foot is the path of least resistance. Your body will always try to take the easy way out when you\u2019re not paying attention. Focus on pressing through your big toe to engage your gastrocnemius (the big calf muscle). You\u2019ll also find that if you have trouble balancing on one leg, pressing evenly through all of your toes will help solve that problem.<\/h3>\n<h3 class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/MCAdXv2ZWFGlJ7NmXJj3Y-PupzdPEidNIG9oZVmLfPrTbVmv0DIh9yRNYrLmvjDLomaIo3NhX0mXJ_BeDVhXyWDGDD56kFsZM3KM5rfVLrU6PeP7MW7GGp7zfKNFlIQlSPChxKdl\" alt=\"\" \/><\/h3>\n<h3><strong>3. Overhead Press: Arching Back to Push Heavier Weight:<\/strong>\u00a0You might be doing this because your body has convinced you that it\u2019s a good way to lift heavier, or you might lack the shoulder mobility necessary to do an overhead press. Either way, save your lumbar spine and don\u2019t do it! Stabilize your lower back to the bench by\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/the-importance-of-strength-training-for-endurance-athletes\/\">engaging your core<\/a>.<\/h3>\n<h3 class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/FFislynJuYOqCNyKFKCeyKuCVBjvTCFukKCcR12VKejtjzygFmOtr4yyXxeqxT8Q8-GzUwMYgzTcHZDk3VTsDw_e0js4gVQuGFMy4LKr6SP55YElBlhKey5Tm98TQp7UTDdHka3W\" alt=\"\" \/><\/h3>\n<h3><strong>4. Squat: Body weight shifts forward, into toes (rather than back, into heels):<\/strong>\u00a0This picture is an exaggeration of body weight shifting forward. Your feet could be completely flat to the ground, with the majority of your weight in your toes, and that would still be wrong. Give your knees a break and\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/your-glutes-are-firing-i-promise\/\">activate your posterior chain<\/a>\u00a0by placing your weight in your heels. It should feel like you are sitting back into a chair. In fact, you can practice by sitting back onto something until the right feeling sinks in.<\/h3>\n<h3 class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/r9izFzoKfX1I53Pieo8jFmzgZEzl30cY9-ibmXoNkqqm87lb4ECIRqsu5u5hFbUkKROKUu1nwrl65Egzosl_BdTmJlNKkIs8C1sLqKrq-nfg8zeEN5vTYjt4_50fRMbUkPtPEADG\" alt=\"\" \/><\/h3>\n<h3><strong>5. Squat: Not squatting low enough:<\/strong>\u00a0If you don\u2019t squat to at least a 90 degree bend in your knees, the force of the weight won\u2019t transfer from your knees to your hips. This range of motion is what allows activation of the glutes, and takes the stress away from your knees. Don\u2019t forget to brace your core!<\/h3>\n<h3 class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/MIX9dEjeGa7jxiw6IxSr8mVvNWifDJepEWYajDQgy61mkezyeOuPQ2Sk7F2oRYjg7mcVJVT-ZXvb43MxhUzlKEHBDzL0JS4JdLoTNt3QR94NFLcUaYAle9S8a7gSdtWaAhT5NOfY\" alt=\"\" \/><\/h3>\n<h3><strong>6. Deadlift: Rounding your back:\u00a0<\/strong>I don\u2019t even have a \u201cwrong\u201d picture for this one because it hurts my strength-coaching soul to even replicate. Your spine has a natural curve that you should maintain\u00a0<a href=\"https:\/\/www.trainingpeaks.com\/blog\/five-ways-runners-can-benefit-from-deadlifting\/\">when you\u00a0deadlift<\/a>,\u00a0but don\u2019t excessively round your spine to pick up the weight. Engage your lats and your core, and let your legs actually help you do the lift.<\/h3>\n<h3 class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/JeU9NPkostHGU3fKeVSwh_gsiqSQxWEKR1ziynnjOR5nD7YwvUZ_KNJ3IDLymOYgZJL9VnTfliXQEoP6BgR4572-cp037TRJ6fE2ELDb9HN7Ji3fkm3SEsBVpFTESM2F0yd0_zj5\" alt=\"\" \/><\/h3>\n<h3><strong>7. Pushups (or anything in the prone position): Straining your neck to look forward:\u00a0<\/strong>It seems natural to look forward, but not only are you putting unnecessary stress in your neck, you\u2019re closing the neural transmission along your spine that allows your brain to communicate with your muscles. Focus your gaze to the ground for better results.<\/h3>\n<h3 class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/wf53nE2a_dhbHm1odw0_1K1PLXDLhO25HwJgCHK9c8EeXpnzEJqYoWlRYjeBHo0j8RIuHQwJ1iu19qTD7lP71RMVcLT-i6nEuUo1dmYKklEQzzdsA67wm6fn4wzqz05ab53x85kl\" alt=\"\" \/><\/h3>\n<\/div>\n<\/div>\n<hr \/>\n","protected":false},"excerpt":{"rendered":"<p>Coaches and triathletes are starting to recognize the importance of strength training within our sport, in order to make significant gains in speed and efficiency, and aid in injury prevention. However, the majority of triathlon coaching and exercise prescription is done online, so coaches are unable to make real-time adjustments to\u00a0strength training technique, posture, and [&hellip;]<\/p>\n","protected":false},"author":130,"featured_media":17539,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[62],"tags":[],"class_list":["post-17541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingpeaks-fr"],"yoast_head":"<title>\u00c9vitez ces 7 erreurs fr\u00e9quentes d\u2019entra\u00eenement musculaire - Triathlon Canada<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.triathloncanada.com\/fr\/evitez-ces-7-erreurs-frequentes-dentrainement-musculaire\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c9vitez ces 7 erreurs fr\u00e9quentes d\u2019entra\u00eenement musculaire - Triathlon Canada\" \/>\n<meta property=\"og:description\" content=\"Coaches and triathletes are starting to recognize the importance of strength training within our sport, in order to make significant gains in speed and efficiency, and aid in injury prevention. However, the majority of triathlon coaching and exercise prescription is done online, so coaches are unable to make real-time adjustments to\u00a0strength training technique, posture, and [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.triathloncanada.com\/fr\/evitez-ces-7-erreurs-frequentes-dentrainement-musculaire\/\" \/>\n<meta property=\"og:site_name\" content=\"Triathlon Canada\" \/>\n<meta property=\"article:published_time\" content=\"2019-03-19T19:29:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-03-19T19:32:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/19014-common-strength-training-mistakes-blog-1200x675.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Chris Dornan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Chris Dornan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/evitez-ces-7-erreurs-frequentes-dentrainement-musculaire\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/evitez-ces-7-erreurs-frequentes-dentrainement-musculaire\\\/\"},\"author\":{\"name\":\"Chris Dornan\",\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/#\\\/schema\\\/person\\\/a6e0e454c343c7846fa42331f5f18442\"},\"headline\":\"\u00c9vitez ces 7 erreurs fr\u00e9quentes d\u2019entra\u00eenement musculaire\",\"datePublished\":\"2019-03-19T19:29:01+00:00\",\"dateModified\":\"2019-03-19T19:32:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/evitez-ces-7-erreurs-frequentes-dentrainement-musculaire\\\/\"},\"wordCount\":709,\"image\":{\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/evitez-ces-7-erreurs-frequentes-dentrainement-musculaire\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.triathloncanada.com\\\/wp-content\\\/uploads\\\/19014-common-strength-training-mistakes-blog-1200x675.jpg\",\"articleSection\":[\"TrainingPeaks\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/evitez-ces-7-erreurs-frequentes-dentrainement-musculaire\\\/\",\"url\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/evitez-ces-7-erreurs-frequentes-dentrainement-musculaire\\\/\",\"name\":\"\u00c9vitez ces 7 erreurs fr\u00e9quentes d\u2019entra\u00eenement musculaire - 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