Dynamic Strength Training

A few months ago I wrote a series of blog posts on strength training. They are listed here:

First I explained the rationale and benefits of strength training: link here.

Then I outlined different kinds of strength training: link here.

In this post I demonstrate some of my favorite explosive/dynamic strength training moves for triathletes. First a few general guidelines for explosive lifting. First, make sure that you have a good base. You should do some non-explosive (static) strength training before taking up dynamic strength. Secondly, make sure you use good form on these exercises. Poor form increases injury risk. Thirdly, keep the sets short. I usually only do 10 reps or 15-20 seconds of an exercise. You get mega benefits out of short bursts here.


Video: Dumbell Runners

These really strengthen the arms so they help you run faster, not just dead weight. Very sport-specific. Use 5# dumbells. keep the elbows bent less than 90 degrees. Make sure it is a running motion and not arm curls. Fast rpms.



Video: Kettle Bell Swings.

I am not the Kettle Bell Guru. But you don't have to be to get the benefits of this amazing explosive lift. Substitute a dumbell held on end if you don't have kettle bells. This move emphasizes and explosive movement in the hips. The hips and upper legs initiate everything, not the knees or arms. Keep your chest and head up, and your low back sucked in.



Photo: Burpee Push-ups on a Bosu Ball

This exercise is just a full body explosive movement. On the way down try to drop all the way into a lowered push-up position, then explosively bring your legs back in as you also do the push-up.



Video: Box Jumps

Make sure you have a soft landing when you do box jumps. You should land with bent knees to cushion the landing. My own innovation on this exercise is to STEP DOWN rather than jump backwards from the box, to reduce impact. Usually 10 reps is all you need to get your heart pounding.



Video: 1-leg Straight Leg Dead Lift then 1-arm Curl Press

The first part of this exercise is not dynamic, but I wanted to share it with you anyway. It is a single leg straight leg deadlift. This will greatly strengthen your hamstring as well as all the stabilizer muscles around the upper leg. Then transition to the 1-arm Curl Press. This is the explosive part. Keep standing on the same foot, it is going to really work that foot and lower leg. Try to do this whole exercise while only standing on 1 foot.



If you have problems with injuries, avoid dynamic training. Focus more on "true the wheel" strength training: link here.