This is my 20 minute, no BS leg workout that can be done at home or at the gym and hits the key muscle groups for building a strong drive train. Start with 8 to 10 reps of each exercise and 2 full sets. As you get stronger, add more reps in with an eventual goal of 20 reps per exercise. This is a little different from “traditional” weight training, where you usually top out around 12 before increasing weight. Endurance sports required a slightly different approach to lifting; because we primarily want muscle strength that helps us out when our bodies are exhausted, lifting for endurance tends to focus more on higher reps and lower weight. There are certainly times for lifting heavier weights (base building season, for example), but for in season strength training, stick to more reps and less weight.
One of the reasons I put videos** here (and WAY less than perfect videos) is to inject some reality into how hard it is to build real, functional strength. I’m not perfect at these exercises, they aren’t easy for me and it’s okay if they aren’t easy for you! #keepingitreal #nophonyrunningblogs
1. Single Leg Squat. It’s okay to hold onto something for balance here (I still do!) but your real focus is controlling your motion down and up and teaching your knee to track in the midline. Only go down as far as you can stay controlled.
2. Plie Squat.
3. Step-ups. Keep these to 10 reps and add an additional set once you feel fluid.
4. Plie Squat Jump. I don’t use weights for this because I like to use my arms to help get an explosive upward movement. Focus on landing lightly; if you are slamming into the ground, you’re missing a key part of the movement.
5. Donkey Kick.
6. Fire Hydrant.
7. Pendulum Squat.
8. Deadlift. You can do this with a straight bar or dumbbells. I usually use a straight bar at the gym, but don’t have one at home so use dumbbells at home. Focus on keeping your back flat (but not artificially straightened) and on driving hip bones up as you stand up.
9. Weighted Squat. If I’m at the gym, I use the Smith rack but at home, I rest the dumbbells on my shoulders for these. If you have a shoulder or rotator cuff injury, I’d recommend just using body weight instead. As with any squat, focus on keeping your knees midline and behind your big toe.
What other at-home exercises do you do? Hardest one of these for you?
**PS sorry the first two are sideways. It is just not my week for technology!