May 21, 2015

Strength Training Routine

by pyrad
Categories: General Running and/or Fitness
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Comments: 2 Comments

My injury at the end of January kind of forced me to go back to the gym, which was really good for me. I look back on my most successful seasons and I realize that those seasons were highlighted with a lot of strength training. So, it’s important to me to get back into the gym in a serious way.

I thought this would be a good opportunity to share my current strength training routine that was developed by my most recent trainer, Matt Kudu. To most gym rats, this will look like rather light weights. But my goal is lean muscle, endurance and weight loss. I want “go” muscles, not “show muscles.” I like this routine because most of the required equipment will be in every decent gym. I imagine my routine will change if/when I get a new trainer, but if anything, it’s a nice reminder to myself of all the parts of my routine and might me nice to reflect upon in future years!

WARMUP
-10 Minutes low impact cardio machine (usually recumbent bike at around 85 RPM)

-Core warmup:
Leg raise in plank position with straight arms and foot dorsiflexed, 10 times with each leg
Let raise in plank position on forearms and foot dorsiflexed, 10 times with each leg
Leg raise in side plank position with straight arms, 10 times each leg
Let raise in side plank position on forearms, 10 times each leg

-Hip mobility: step over Lebert Equalizers (or imagine they’re there), duck walk, lead with each leg then sideways

-Dumbbell warmup (10 pounds each hand)
Upright row (5 reps)
Curl, squat, shoulder press (5 reps)
Russian Deadlift (RDL) with kickback (5)
Side and Front raises (2 each)

ARMS
Bench Press (chest), 10-15 reps 10-100 pounds
Bench fly, 25-30 reps, 5 pounds
2-3 sets

Chest press tabata, 8×20 seconds w/10 second rest, 30 pounds

Seated shoulder press, 10-15 reps, 20 pounds each hand
Standing side raises, 25-30 reps, 3 pounds each hand {surprisingly, this burns like crazy!}
2-3 sets

Close grip bench press (triceps), 10-12 reps, 50 pounds

Incline curl (biceps) (15 pounds to failure)

LEGS
Squat Jump x10
Leg Extensions (30 pounds, 25-30 reps)
2-3 sets

Squat Tabata, 8×20 seconds w/10 second rest, body weight

Kettle bell swing tabata, 8×20 seconds w/10 second rest (4 each arm), 10 pounds

BACK
Bent-over row 80 pounds, 8-12 reps
Bent-over row reverse grip, 30 pounds, 25-30 reps

CORE
Full sit-ups with 10 pounds, 15 reps
Sit-up with twist, 15 per side
2-3 sets

Reverse crunch tabata, 8×20 seconds w/10 second rest

Stretch

 

My Gymboss interval timer. Evil little device that also works as a great stopwatch to keep me from resting too much between sets
My Gymboss “classic” interval timer. Evil little device that also works as a great stopwatch to keep me from resting too much between sets

I should clarify when I mean by “tabata.” My last trainer, Matt, introduced these too my workout and I really like them. I know that typical gym rats do high-weight/low-reps; this is the opposite. It’s lots of reps at high intensity with low weight. This particular arrangement is 8 sets of 20 seconds with 10 seconds break between each set. I use my Gymboss, and inwardly curse the thing each time it makes the second beep.


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2 Comments »

  1. Lisa says:

    I love tabata! They are intense but short!