When I got injured I realized I needed to take care of my weaknesses and imbalances so I did a little research about what exercises would be best. For awhile I followed the plan I had developed for myself to a tee but more recently have been experimenting a little. I'm still a little confused about the periodization of strength training but I know that what little I do know is better than knowing nothing at all. For the most part the exercises that I do are recommended for runners or triathletes or specifically for me from my physical therapist.
Depending on how long I've been doing each exercises I do 1 or two sets of 15 reps. I included the weight I use for each exercise in case anyone is curious or doesn't know where to start. I use dumbbells for everything so the weight listed is for each dumbbell, i.e. total weight would be doubled.
Upper body
- lateral dumbbell raises 7lbs
- bicep curl + shoulder press 15lbs
- bench press 2 x 15lbs
- plank rows 20lbs
- lat pull down 2 x 90lbs
- tricep extension 60lbs
- push-ups 3 x 15 reps
- Bosu ball squats 2 x 15 reps
- swiss ball hamstring curls 2 x 15 reps
- single leg dead lifts 20lbs
- single leg squats no weight
- planks
- Russian twists 20 reps
- Mason twists 80 reps with 8lbs medicine ball
- in & outs 40 reps
- single leg v-ups 40 reps
- Bosu ball single leg balancing 5 x as long as I can balance on each leg
- hip flexor burners 35 reps each leg
- clams 2 x 20 reps each side
Hopefully in another month or two I'll be able to report back about how much progress I've made and how adding regular strength training has helped my swim, bike, running. I've been adding and subtracting some exercises based on how I like them and to add in some more variety.
What are your favorite strength exercises to do? I'm starting to get bored with this routine so please share!
Strength training is SO important and it's great that you're getting into the habit now. I'm not a big fan of actually doing it, but I do it 2-3 times every single week. You can find lots of great body weight workouts just by looking around at blogs. Check out Cotter Crunch if you haven't already--yesterday (or Wed?) she had a great list of different workouts.
ReplyDeleteI'm currently loving TRX! Great for stability and balance as well as an awesome core workout!
ReplyDeleteGood for you for getting the weights in! I am trying to be better about it. I know they are so basic but I really love lunges, like all kinds. Side, back, forward and I really like walking lunges. Cool thing about lunges is you can combine them with an upper body exercise and get even more done at once. I like to do Side lunge with bicep curl and walking lunge with overhead press.
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