STRENGTH TRAINING

PREPARING YOU FOR THE ENDURANCE TEAM EVENT

STRENGTH TRAINING

Below are the strength exercises we refer to in your training program (available via your registration dashboard). These are all body weight exercises and require very little extra equipment.

Don’t forget to keep drinking water and to rest between sets. Technique is always more important than the number of reps, so don’t exhaust yourself on the first run through.

The strengthening program can easily be replaced by a gym program if this is your preference.

Please consult a medical professional if you have injuries or concerns.

CALF RAISES

  1. Stand with your torso upright, your feet hip-width apart, and your toes pointing forward.
  2. Raise your heels off the floor and squeeze your calves.
  3. Return to the starting position, by slowly lowering your heels, and repeat until the set is complete.

HOLDING CALF RAISES

  1. Stand with your torso upright, your feet hip-width apart, and your toes pointing forward.
  2. Raise your heels off the floor and squeeze your calves and hold for 10 sec.
  3. Return to the starting position, by slowly lowering your heels, and repeat until the set is complete.

GLUTE BRIDGES

  1. Lie on your back with your hands by your sides and your knees bent.
  2. Lie on your back with your hands by your sides and your knees bent.
  3. Return to the starting position and repeat the movement until the set is complete.

PLANKS

  1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.
  2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.
  3. Hold for as long as possible.

UP/DOWN PLANKS

  1. Start in a plank position, with your wrists under your shoulders and your feet hip-width apart.
  2. Bend your left arm, place your left elbow on the mat and then bend your right arm and place your right elbow on the mat.
  3. Place your left hand on the mat, straighten your left arm and then place your right hand on the mat and straighten your right arm.
  4. Switch sides and repeat this up and down movement until the set is complete.

SQUATS

  1. Stand up with your feet shoulder-width apart.
  2. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees, or as low as you can.
  3. Press your heels into the floor to return to the initial position.
  4. Repeat until the set is complete.

KNEE PUSHUPS

  1. Place the knees on the floor, the hands below the shoulders, and cross your feet.
  2. Keeping your back straight, start bending the elbows until your chest is almost touching the floor.
  3. Pause and push back to the starting position.
  4. Repeat until the set is complete.

Note: for an easier option you can stand, lean into the wall and then go through the push up motion

PUSH UPS

  1. With your legs extended back, place the hands below the shoulders, slightly wider than shoulder-width apart.
  2. Start bending your elbows and lower your chest until it’s just above the floor.
  3. Push back to the starting position.
  4. Repeat to complete the set.

HOLDING PUSH UPS

  1. With your legs extended back, place the hands below the shoulders, slightly wider than shoulder-width apart.
  2. Start bending your elbows and lower your chest until it’s just above the floor. HOLD for 2 sec.
  3. Push back to the starting position. HOLD for 2 sec
  4. Repeat to complete the set.

LUNGES

  1. Stand with your feet hip-width apart, keep your back straight, your shoulders back, and your abs tight.
  2. Take a step forward and slowly bend both knees, until your back knee is just above the floor.
  3. Stand back up and repeat the movement.
  4. Alternate legs until the set is complete.

STEP UPS

  1. Place a box or a step in front of you and stand up straight.
  2. Step onto the box with your left foot and drive your right knee up.
  3. Step down with your right foot and alternate legs until the set is complete.