Here is a great movement to build both strength and power for uphill running and speed.
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This is a great movement for developing lower body/glute strength. Adding the lateral lunge will also increase your lateral strength and stability.
For power and strength we recommend 3-4 sets of 4-6 reps
For endurance we recommend 3-4 sets of 10-12 reps
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90% of OCR is pulling. If you don’t work the “push” muscles you’re creating imbalance that could lead to injury.
Most running and triathlon strength plans do not include pressing movements which can also lead to muscular imbalances and injury
An overhead press, especially when executed one arm at a time builds strength throughout the shoulder complex and core.
Be sure as you go through this moment that you do not over arch your low back at any point, especially as you are pressing overhead. To help prevent this 1)be aware if your arching your back excessively, perhaps do the movement with your side facing a mirror, 2)every time you press weight overhead “squeeze” the glute of the kneeling leg (the one that’s on the ground)
We recommend 3-4 sets of 8-12 repetitions
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This is a great movement to build upper body symmetry and strength. The addition of doing this moment on a swiss ball offers the opportunity to simultaneously work on posterior hip – glute – strength by holding hips elevated throughout the movement, or by flexing and extending the hip in sequence with the press as demonstrated in the video.
For strength and hypertrophy we recommend 3-4 sets of 6-10 reps
For endurance we recommend 3 sets of 12+ reps
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KB stands for “Kettlebell” 🙂
This is one of our favorite movements to build hip & core stability. Be sure as you go through the movement that you breathe and that you keep your hips and lower back braced and locked without movement.
We recommend 3-4 sets of 8-15 repetitions and done as a part of any resistance training session.
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This is a great movement to develop explosive single leg power as well as working an alternate range of motion in the lateral lunge. Most athletes get stuck in a linear movement pattern “forward run/walk motion” which can lead to muscle imbalances and injury. Use this movement to keep your hips healthy, open, and strong!
For neuromuscular strength/power gains we recommend 4 sets of 4-6 reps
For muscular hypertrophy or to improve endurance we recommend 3-4 sets of 8+ reps
CLICK HERE to see the video demo
This is a great movement to develop power with the 1 arm kettle bell clean, and left/right strength balance with it being a unilateral movement.
For neuromuscular strength gains we recommend 4 sets of 4-6 reps
For muscular hypertrophy or to increase endurance we recommend 3-4 sets of 8+ reps
CLICK HERE to see the video demo
Need to develop speed and power for your race season? Do you have a hilly race coming up but live in a hill desert? Here is one of my “go to” movements to get you ready and strong and is a perfect “no excuses” movement because you need no equipment, just a place to stay and aggressively take flight 🙂
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This is a great core movement that can also help build shoulder strength and stability. Add it to any of your functional movement training session. We recommend 3-4 sets of 6-10 reps per side.
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This is a total body movement that can be used to build strength and power. In addition, it is a great movement for increasing grip strength. We recommend 3-4 sets of 5-8 repetitions per side.
Click the link below for the video demo!