Winter Strength for the Run

Hello, Winter Strength Athletes!

This page is for you. It is meant to help you have a successful winter of strength training which will set  you up for a successful spring season! My goal is to help you not only become a stronger, more balanced athlete, but also an athlete who is far less likely to experience injury. Below is the current strength workout schedule along with videos to help you perform each exercise properly and most effectively.

WEEKS 1-4 (December 2nd – December 29th)

Video instruction

Day 1 – Legs, Back and Chest Circuit

Trap Bar Dead Lifts X 6 Reps

Pick a weight that is challenging yet doable for 6 reps. Move up in weight when 6 reps is very manageable, or if you are unable to move up in weight, increase reps until you are able to increase weight.

Weight / Week 1	Weight / Week 2	Weight / Week 3	Weight / Week 4
Enter weight on your sheet	Enter weight on your sheet	Enter weight on your sheet	Enter weight on your sheet

Single Leg (or double leg if needed) reverse hamstring curls on ball X 8/single leg 16/two legs

Keep hips high throughout the exercise.

Weight / Week 1	Weight / Week 2	Weight / Week 3	Weight / Week 4
Enter Reps on your sheet	Enter Reps on your sheet	Enter Reps on your sheet	Enter Reps on your sheet

Lateral (side) Lunge with Dumbbell (Goblet style hold) X 8 reps/leg

Lunge to one side, bending knee while driving hips back and keeping other leg and back straight. Return to starting position in between each rep. Complete all reps on one side then switch to other leg.

Weight / Week 1	Weight  / Week 2	Weight / Week 3	Weight / Week 4
Enter weight on your sheet	Enter weight on your sheet	Enter weight on your sheet	Enter weight on your sheet

Calf Raises X 45 Reps (15 reps straight, 15 reps out, 15 reps in)

Be sure to complete each rep with full range of motion.

Dolphin Kicks on Exercise Ball X 20

Lie prone on the exercise ball, resting hips on the ball and hands on the floor. Using your glute muscles, raise your legs while keeping your knees straight. Tighten your glutes at the top of the movement. Lower your legs without allowing your toes to touch the floor.

Bent over single arm flyes X 8

Bend at the hips far enough so that when you extend your arm to the side, you feel the work in your upper back/rear deltoid. Allow only a slight bend in your elbow. After completing all reps on one side, switch to the other side.

Weight / Week 1	Weight  / Week 2	Weight / Week 3	Weight / Week 4
Enter weight on your sheet	Enter weight on your sheet	Enter weight on your sheet	Enter weight on your sheet

DB Bench Press X 6 Reps

Pick a weight that is challenging yet doable for 6 reps. Move up in weight when 6 reps is very manageable.

Weight / Week 1	Weight / Week 2	Weight / Week 3	Weight / Week 4
Enter weight on your sheet	Enter weight on your sheet	Enter weight on your sheet	Enter weight on your sheet

Do the above circuit 3 times

If you are looking for an additional day of core, glute & hip work as well as additional conditioning training, consider joining winter Total Athlete Training Saturdays from 8 a.m. – 9 a.m.

Day 2 – Core, Legs Back, Chest

Video coming.

Core Circuit

• ½ Dead Bug X 20 Reps – Lie on back and keep lower back pressed into the floor. Bend hips & knees to 90 degrees. While keeping the knees bent at 90 degrees, extend the hips to lower the heels toward the floor. Barely touch the floor with heels, then return to starting position for each rep.
• Alternate Side Plank to Push Up X 8-10 Start with a push up. Then go into a side plank to the right. Another push up. Side plank to the left. Repeat until you have completed 8 to 10 push ups. 
• Reverse Crunches on BOSU or Floor X 20-30 reps

Do the above core circuit for 3 rounds

Alternate Single Leg Squat and Single Leg RDL on bench with Dumbbells X 8 reps

Do one rep of a split squat (one foot on bench), then go right into a single leg RDL (keep back straight, standing leg knee is only slightly bent). That is one rep. Do 8 reps per leg, then do other leg.

Weight / Week 1	Weight / Week 2	Weight / Week 3	Weight / Week 4
Enter weight here on your sheet. Weight is total of 2 dumbbells	Enter weight here on your sheet. Weight is total of 2 dumbbells	Enter weight here on your sheet. Weight is total of 2 dumbbells	Enter weight here on your sheet. Weight is total of 2 dumbbells

 

Goblet Squat X 8 -10 reps

Pick a weight that is challenging to get to 8-10 reps. Your back should stay straight as your hips drop down. Go to the point where your knees are at a 90 degree angle. Hold dumbbell close to your chest.  

Weight / Week 1	Weight / Week 2	Weight / Week 3	Weight / Week 4
Enter weight on your sheet.	Enter weight on your sheet	Enter weight on your sheet	Enter weight on your sheet

 

Clam Shells with resistance band just above the knees X 20 reps

Keep top hip directly on top of bottom hip – do not allow the top hip to fall back.

Band / Week 1	Band  / Week 2	Band / Week 3	Band / Week 4

 

Seated Rows X 8 Reps

Pick a setting that makes completing the 8 reps doable, but challenging.

Number / Week 1	Number / Week 2	Number / Week 3	Number / Week 4
Enter weight or setting number on your sheet	Enter weight or setting number on your sheet	Enter weight or setting number on your sheet	Enter weight or setting number on your sheet

 

Incline DB Bench Press X 8 Reps

Bench should be at an incline of approximately 45 degrees. Pick a weight that makes completing the 8 reps doable, but challenging.

Weight / Week 1	Weight / Week 2	Weight / Week 3	Weight / Week 4
Enter weight here on your sheet. Weight is total of 2 dumbbells	Enter weight here on your sheet. Weight is total of 2 dumbbells	Enter weight here on your sheet. Weight is total of 2 dumbbells	Enter weight here on your sheet. Weight is total of 2 dumbbells

Do the above circuit 3 times