Some Strength Training Exercises


I use these and many others in my classes and personal training and in my own training. These are not just for the winter months but for year-round fitness. Strength Training for Endurance Athletes Squat combo: weights by side, squat to floor, bring up to shoulders and then press while going up on toes; 2-3 sets of 12 or 2-3 one minute efforts Pushups with rows (also getting a plank): 15-20 pushups and rows to each side, 2-3 sets or 2-3 one minute efforts Side lung with a curl: either in place going side to side and dropping weight with the lunge or lunge across the room and back; 12-15 to each side Forward/backward lunge with weights on shoulder: stay to one side as you lunge forward, come back to the center to a point of balance and then go backwards, then come forward while always balancing in the center; 8-10 per side, 2 sets Bicycles: on your back, hands behind head, opposite elbow/knee meeting as other leg is fully extended; one minute effort x 2 Fun run: on back, legs extended, hands locked underneath, big range of motion as legs alternate up and down, 60 seconds x 2 Side plank with leg raise, 30 seconds each side Side plank with top leg going forward, wide arc back over center to other side and repeat; 30 seconds each side Single leg squats, 12-15 each side, 2 sets Single leg squats with curls, 12-15 each side, 2 sets Machines: leg press, 12 reps, 2 sets Pull ups and chin ups, 12, 10, 8 reps Dips: 2 sets of 12-15 Incline bench sit ups: 3 sets of 15-25, max incline Step/box: step ups, lean into box with full extension on back leg, bring knee all the way up, 12-15 each side, 2 sets; consider doing to a press also with two weights Plyo: squat jumps, in/out squat jumps, lunge jumps, ski jumps (feet together, side to side), speed skater (feet apart, side to side); any combination, 30 seconds on each, 5-10 minutes total mixed in with the lifting

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