Several of you have asked what sort of strength program I follow. Ask and you shall receive (eventually). The following workout was developed with my ultra trail marathon in mind (It’s coming up on June 29th). So all of the exercises are very specific to the run and trail running. Developing good muscle balance and core stability to stay injury free throughout my ultra training was of #1 importance to me.
This is one of three workouts that I rotate through. All workouts focus on leg strength (for climbing those big hills, core and stability training (for ankle and knee stability and a strong core- abs, hips, and back), and shoulder strengthening (my shoulders tend to get really sore on my long runs).
Core & Stability Training
Warm Up: 10 minutes on the Step Mill or the Row Machine gradually increasing my speed until I am sweating.
I perform Exercise 1 for 10 reps, then Exercise 2 for 10 reps, then Exercise 3 for 10 reps. Repeat for a total of 3 sets.
Round One: 3 sets of 10.
- Step Ups with a Knee Lift- I perform the Step Ups one leg at a time and really drive the knee up. I do this exercise fast but controlled. I use no weights.
- Wide Arm Push Ups- My eyes are forward and not looking down.
- Ball Plank-Pike- I perform this exercise with my hands on a platform (usually the one that I just did my step ups on) and my feet on the ball for the added difficulty.
Round Two: 3 sets of 10
- Lunges on an Upside Down Bosu – I hate this video, but you will get the idea. This was an exercise that I really struggled with at first because of my poor ankle strength. My feet would cramp up like crazy. I would perform this series of exercises without my shoes on and I felt like I was more stable.
- Single Leg Deadlift with a Dumbbell Shoulder Press- I use at 15 lb db for this exercise. I really feel this sucker in my hammy’s!! I perform all 10 repetitions on the right side, then 10 on the left.
- Side Plank with a Twist- I perform 10 twists on one side then 10 on the other.
Round Three: 3 sets of 10
- Power Knees with Cable- I perform this exercise (minus the jabs in the video) one leg at a time. Just like with my step ups, these are done at a fast but controlled pace. My resistance is set at 12.5 lbs.
- Box Jumps- Instead of stepping back down as demonstrated in this video, I hop back down.
- Plank Hip Touch- I start in forearm plank, then lower the right hip to the ground and then back up to center. Then lower the left hip down to touch the ground and back up to center.
So, there you have it, my fun little strength routine. Give an exercise or two a go and tell me what you think of it. Any good exercises you like to incorporate into your training?
- Mountain Climbers Bodyweight Ab Exercise Demonstrated in New Video from Bodyweight Torch (prweb.com)
- How To Do the Perfect Push-Up (lifehacker.com)
- Exercise and Feeling Good: the link between exercise, emotional and physical wellness (cynthiapurcell.wordpress.com)
- Weekly Workouts and a New Playlist (fitnessandfeta.com)