Category

Movements

Eccentric DB Deadlift

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The Eccentric Dumbbell “DB” Deadlift is one of my “go to” movements for developing lower body strength and power. If you are an endurance athlete, and have not performed any heavy lifting during the race season this should definitely be added to your off-season training program.  Likewise, if you are simply trying to improve your health, mobility, and overall strength, add this movement to your training plan.

With this being a strength/power building movement we recommend the following protocol:
3-4 sets of 4-6 repetitions (rest 90-120sec between sets)

Double Man Maker

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What could possibly be more fun than burpees you ask? This gem of a movement called the double Man Maker!

Seriously though, this is a great total body conditioning movement.

A few key tips to remember when performing:
– Squeeze your shoulder blade tight when performing the row (otherwise your just doing a weird looking bicep curl)
– When hopping back into the low squat position the goal is to land with flat feet that are outside your hands/dumbbell
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FOR BEGINNERS:
2-3 sets of 5-6 reps unloaded body weight only working on range of motion.
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FOR CONDITIONING:
3-4 sets of 8-10+ reps
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FOR STRENGTH:
3-4 sets of 4-6 reps

Crab Toe Touch

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This is one of my favorite moves to open the front of the shoulders, forearms, calves, & hamstrings.

Be sure to use your breath during this movement and don’t rush to touch your toes.

Hold each extension/contraction for 2-3 seconds and lower slowly.

I recommend 2-3 sets of 8-10 reps per side

Beast Shoulder Tap Lift

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Core strength and stability is a key component to athletic performance. The Beast Shoulder Tap Lift is one of my “go to” moves to both activate and build total body stability and strength.

Use it as part of your dynamic warm up or during your functional strength workout. Be sure to take your time, don’t rush the movement and keep your hips and shoulders still.

Eccentric Loaded Pull-up

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****Be sure to properly warm up your shoulders & back using a full ROM prior to this movement****

This is my “go to” move for developing pull-up strength. Be sure to follow the guidelines I list in the video very carefully.  Take your time with this movement and be patient. When done properly, you will increase pull-up strength, overhead grip strength, & increased shoulder range of motion.

I recommend 3 sets of 4-6 reps 1-2x/week.  As mentioned in the video there are several variations to this movement, so if you have any questions please email me or leave a comment below

Deep Dumbbell Squat

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****Be sure to foam roll/SMR your lower body and warm up with mobility/MOGA movements prior to this movement****
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This is a great movement for the OCR athlete to build range of motion and power for the Atlas Stone Carry and Tire Flip in Spartan races. For the runner and triathlete, it is great for developing lower body range of motion and power in your glutes.
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Perform 3-4 sets of 4-6 reps with 90sec-2min recovery

Static Dumbbell Hold

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****Be sure to bring the dumbbells back to starting position, elbows in front of shoulders, at the end of each set and lower from that position to avoid potential shoulder injury****

This is a great addition to your strength workout to build both strength and endurance in your shoulders, arms and posterior chain.
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Begin with 2-3 sets of 60 seconds, building to 90-120seconds over time
Rest equal time as you are under tension, so if your set lasts 60sec, your recovery will be 60sec up to 90sec

If you have any questions about this or any other strength movement, email coach Mo at mo@linkendurance.com

Down Dog Hurdle with Twist

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***Be sure to foam roll your legs prior to any mobility or strength work to allow for maximum range of motion***

This is one of my favorite “go to” movements for both active recovery AND dynamic activation prior to a run, bike, race, or strength session. Key points as listed in the video:

  1. Be sure to exhale as you are rotating your arm toward the ski/ceiling, and inhale as you return your hand to the ground
  2. Be sure to “squeeze”/engage your glute of the back leg and squeeze shoulder blades together as you rotate

Perform 3 rounds of 4 repetitions per side. You can do 4 reps all on one side then switch to the other side, or you can do 1 rep on the left, press back to down dog, then 1 rep on the right, and repeat for 4 reps each side.

Lateral Lunge

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**Be sure to foam roll calves/quads/hamstrings and warm up with dynamic movements prior to any strength training**

For the lateral lunge begin with body weight only, starting with  your non-dominant leg.  Complete 3 sets of 8-10 receptions and be sure to watch your form ensuring that:
1- Your foot, knee, & hip of the working leg are in alignment

2- Your non-working leg is straight, knee is not bent, and that the outside of your foot stays in contact with the ground

3- You keep your eyes looking forward to avoid dropping your chest

Single Leg Hip Extension

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**Be sure to foam roll calves/quads/hamstrings and warm up with dynamic movements prior to any strength training**

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I recommend you begin this, or any single leg movement, with body weight until you can complete 3 sets of 8-10 repetitions keeping your hip & spine in alignment.
Be sure to hinge from your hip and not bend from your knee, and stand up by engaging your glute vs. pulling from your back.