Here is a great movement to build both strength and power for uphill running and speed.
CLICK HERE for the video demo
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
CLICK HERE for the video demo
In this episode Miles and I chat with Spartan Pro athlete and lover of A LOT of espresso Alissa Hawley. We get down and learn what drives her, how she uses her strong faith to perform and stay motivated, her fears, her 2017 goals, something she calls “The Scarecrow” method of climbing a muddy/icy rope and much more fun!
To listen CLICK HERE or download on iTunes or Stitcher for later!