Sample Strength Program with Specific Tips

Swiss Ball Links
Runner's World
Lifeworks Fitness

Lunges

Keep feet aligned, do not let back leg rotate outwards
“Toe Up” – leading leg, lift toe up, knee over ankle
“Regular” – leading leg, knee stays behind toes
Both, slow controlled movement with stable pelvis

Swims Cords

Baron should use swim cords to learn catch – I recommend half pulls, full pulls and forward rotations. Slow movement in both directions (forward and return)
Both Swedes should do an exercise that works the external rotation of the shoulder – this balances the internal rotation work that you do with swim cords.
See G-Tips on internet for Cord Exercises.

Swiss Ball Plank to Bridge
An excellent exercise for runners and cyclists that want to build hamstring strength and teach their glutes and hammies to work together (economy, economy, economy)

Three Phase Exercise
Start with SB under calves and lying on back

  1. Create a 'plank' with body, hips move upwards so that the body is resting only on shoulders (not neck) and calves (on SB).
  2. Draw feet towards butt as you drive your hips upward Finishing position is feet on SB, with knees bent at 90 degrees and hips high
  3. Slowly lower hips as you straighten your lower leg
When you start this you will need a rest at the end of each rep
Over time you can build to continuous reps
Spread arms wide for balance, move towards arms crossed on chest
Feet should be crank width apart

This is a very good exercise -- far superior to hammy curls in my opinion and the load is very similar.

Here's some photos of that exercise, just click on the links below...

TECHNIQUE

  1. Start supine with shoulders on the floor, heels on the ball and hips off the floor.
  2. While keeping your hips off the floor, pull the ball toward your body until your knees are at 90-degree angles.
  3. Slowly return legs to an extended position.
MUSCLES TARGETED AND THEIR FUNCTION

Hamstrings: Flexion of the knee and extension of the hip.

Start Position

End Position

Advanced Single Leg: If you thought the double leg worked your hamstrings...try this one for an additional challenge... Advanced single leg

Calf Extensions

I have learned a better protocol than the typical two leg extensions...

Stronger athletes can start with single leg, less strong can use two leg. Start easy, these are tough. Watch that you don't change knee angle in an attempt to cheat (my coach busted me a couple of times).

3x per week is adequate.

see thread below...

----- Original Message -----
(straight and bent knee calf ext, push through big toe and maintain alignment of foot, ankle, knee).

What is the bent knee calf ext? What I do is barefoot with the balls of my feet on the edge of a stair. If I'm doing them right after a run, I do them in my shoes on the edge of a curb. Straight leg/knee.

Update -- shoes are best -- saw my strength coach this morning and asked his opinion!

bent knee -- on order to use your soleus only, bend your knee so that it is over your toe

straight -- when you do straight leg, lean back a little, engage your quad, then to the calf raise being sure to keep the foot even

Leg Extensions

2. Knee extension - If full extension is 180 degrees, I start at a bit more than 90 degrees, probably like 100 or 110. So that the range is less than 90 degrees.

I want you to slow down, reduce the weight and move from 180 to 135 degrees (max). From 180 down to 90 puts strain on the front of the knee and is not required for our purposes. In most exercises I like a full range of motion -- this is an exception to the rule. These days I am using 6-10 kilos (with both legs)! You will have to go light with this protocol. Really squeeze the last bit out of the extension (at 180).

Lat Pulldown

Stage One -- pull shoulder blades together and down
Stage Two -- keeping blades together/down, do the pull down, keep blades together/down with the negative component

You can release the shoulder blades at the top of each rep, then re-engage and start again

This will slow your rep speed but is superior.

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