Mind Body Stretch and Strength Part 2: How To....

How to...Strength Train for Endurance Athletes.

While personal trainering at a variety of facilities, and I can tell you that 90% of people do ineffectual or incorrect strength training. Endurance athletes have very little time to devote to strength training, so you need to make it count when you are in the gym (or at home.)

Let go of your previous expectations of what strength training consists of. It is not lifting weights and it does not require machines. It certainly is not "body building." It is....

• Functional: This means to utilize multiple body parts in order to simulate real world activities.
• Stability/Balance: Closely tied to functional strength, the ability to balance while engaging strength is very valuable to athletes who need to be able to apply strength in the sporting realm.
• Sport-Specific: You probably aren't strength training because you love the gym, you are doing it because you want the performance benefits. Make sure that you are doing exercises that closely imitate the sport you are seeking to enhance.
• Core: This kind of strength benefits the muscles in the middle of the body which hold together the different appendages. Not only the abs, but the internal spinal muscles, sides, low back, upper back, glutes...the core incorporates almost everything.

Here are some examples:

#1: Step Up with Overhead Press


This is a great FUNCTIONAL strength exercise because it utilizes the whole body and it requires BALANCE stabilization. This is TIME EFFICIENT because you exercise many muscles at one time.

#2 Wobble Board Squats


I can't tell you how many times I have seen cyclists weaving all over the road because they had an imbalanced pedal stroke. Who cares if you have strong legs if you can't smoothly apply the power to the pedals? This exercise is SPORT SPECIFIC for cyclists because it develops STABILITY balance at the same time you are working on leg strength.

#3 Hovers


This is one of the best abdominal CORE STRENGTH exercises. Do 6 x :30 of this exercise for a quick ab set at the end of a run or swim.

#4 Booty Bridging


Are you aware that the glutes are also a CORE muscle group, and they are hugely beneficial to your running? You can do this exercise with both legs or 1 leg at a time.


#5 Rubberband Swimmers (Video)


Here I am demonstrating a very SPORT SPECIFIC strength exercise using rubber tubing. (Note the Christmas music in the background.) This drill does a fantastic job strengthening your swimming muscles. Note the first half of the video where I demonstrate in slow motion the "high elbow" simulation of a swim stroke. This is a great chance to work on your technique in addition to strength.

If you are a swimmer or triathlete you should be doing this drill 3+ times per week, 5-10 x 1 min, :30 rest interval. Begin with a medium resistance band then increase tension.