Must-Do Exercises for Endurance Athletes by John Josephs, MS
Filed under: Strength Training
Below is a small sample of exercises that should be incorporated into your strength training program. These simple, yet very strenuous exercises can be performed with a limited amount of equipment in a limited amount of space in a limited amount of time. Total body involvement is included using multi-plane and multi-joint movements while integrating muscle groups in these exercises. Start out and progress slowly. Form is more important than volume and intensity.
1.) Squats With or Wothout Weights
Exercise: Center ball behind middle of back. Lower body until thighs is parallel to the ground. Position feet so knees remain behind toes when squatting. Breathe out while lowering body.
Benefits: Quads and Glutes
2.) Leg Curls
Exercise: Lie on floor with arms out to the side and heels on top of ball. Lift hips off the floor until your ankles, hips and shoulders form a straight line. Roll the ball in toward your body and return slowly to starting position. Breathe in as you roll the ball in and out as you roll the ball back to the starting position.
3.) Reverse Fly with Dumbbells on Ball
Exercise: Lie in the prone position on the ball with dumbbells. Slowly pull your elbows back and lift dumbbells out to the side. Pull your scapula together, pause and return slowly to the starting position.
Benefits: Upper back muscles; great for posture and maintaining position on bike for longer rides.
4.) Back Extensions
Exercise: Lie in the prone position on the ball with feet on the ground for support. With your arms either across your body or extended with thumbs up, slowly lift your upper body with until your head, shoulders, hips and feet form a straight line. Pause, lower body and repeat. Breathe in on the way up, and out on the way down.
5.) Roll-Ins
Exercise: Hands are shoulder width apart supporting the extended body off the floor with your feet on the ball. Slowly pull your knees toward your chest and roll the ball inward. Pause and return the ball to the starting position keeping back and hips straight. Breathe in as you roll the ball in and out as you return to the starting position.
Benefits: Back, Hips, Shoulders and Abdominals.
7.) Push up on Ball
Exercise: Hands are shoulder width apart supporting the extended body off the floor with your feet on the ball. The intensity of the exercise is reduced by positioning the ball closer to your waist. Slowly lower your chest to the floor as far as you can go, and then return to the starting position. Breathe in on the way down and breath out on the way up.
8.) Hip Extensions
Exercise: Lie with back on floor, hands out to the side and the back of your feet on the ball. Raise your hips high up off the floor, pause and return to the starting position. Breathe in on the way up and out on the way down.
9.) Plank with Rotation and Elevation
Exercise: Support your body with your elbows and toes on the floor forming a triangle with your hands. Maintain a straight line between your head, shoulders, hips, knees and ankles. Tighten your core and bring your bellybutton in toward your spine. Do not hold your breath. Hold for 3-5 seconds (extend time as you get stronger). Lower yourself to the floor rest and repeat. Progress to side plank on elbow and with arm extended.
10.) Dead Lifts with Dumbbells
Exercise: Stand with a dumbbell in each hand of equal weight. Lower your body, sitting back and keeping your back straight and looking forward. When thighs are parallel to the ground or when butt touches seat, stop and return to starting position. Breathe on the way down and breath out on the way up. Start easy.
Benefit: Great total body exercise, especially Quads and Glutes.
11.) Pull Ups
Exercise: Position body on an angle to the bar with hands over the top of the bar. Pull your body up until your chest touches the bar. Lower yourself slowly to the starting position. Breath in on the way up and out on the way down. Keep your back straight and pull scapula together. Do not round your shoulders in the starting position.
