“Strength is the single most important trait for performance and injury prevention” – Dr John Rusin
I know I said Part 2 would be mobility and SMFR, but I wanted to get to the nuts and bolts of the strength training (let’s face it, that’s why you’re here). So, let’s get into the strength training.
This is a practical one, which means you’ve got to get up a try it. There will be a few options in here depending on whether you have access to equipment (gym). As always, before you step up your training, make sure you’re fit and healthy (cleared by your GP if necessary).
Beginners and those returning to strength training, this is where you start:
Get a movement assessment done focusing on your mobility. Being able to get into the right shapes and positions in critical in being able to advance (lifting more load/weight). You can find a good assessment example here:
Now that you’ve done your movement assessment (assuming there are no major issues), decide which days you will use as your strength training, running, and recovery days.
Circuit time (no equipment):Set an interval timer (download the Gymboss app on your phone) for 20 seconds of work and 40 seconds of rest for six rounds. You will do the circuit 3 times through.
Here are your exercises:
1. Squats
3. Pushups
6. Dips
As you get stronger, you can reduce the rest time to keep the challenge.
Gym workout: Kettlebells or Dumbbells needed (Credit: Easy Strength – Dan John)
Simple Strength Workout
Light 10 reps followed by Right HFS= Hip flexor Stretch
Medium 5 reps followed by Left HFS= Hip flexor Stretch
Heavy 10 reps followed by rest
10
Light 10 reps followed by Right HFSR= Hip Flexor stretch with rainbow
Medium 5 reps followed by Left HFSR= Hip Flexor stretch with rainbow
Heavy 10 reps followed by rest
Light 30 reps followed by Right BD= Bird dog
Medium 15 reps followed Left BD= Bird dog
Heavy 30 reps followed by rest
Light 20 reps followed by Right QTS= Quad T'Spine rotation
Medium 10 reps followed by Left QTS= Quad T'Spine rotation
Heavy 20 reps followed by rest
Turkish getups - 5 Each Arm
Loaded Carry - 1 x 30m carry Each Arm
2
As a runner, you know it’s vital to have strong legs, but let’s not neglect the rest of our body – it’s all connected! So, although it looks like most of the following exercises are lower body, there is a lot of indirect core work (and some direct too). Let’s be clear, the goal of our core strengthening work is to teach the body to resist movement not to create it.
For strength work I generally follow the 5+1 fundamental movements which are push, pull, lunge, squat, hinge, and the plus one is usually carry. So, what would this look like in a general cookie-cutter programme? Check out the link below for the table with reps/sets etc....
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