Functional Strength Routines
+7
Mike MacLellan
nkrichards
Dave Bussard
Jerry
Alex Kubacki
Michele "1L" Keane
Dave-O
11 posters
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Functional Strength Routines
These are the two routines I mentioned in Mike's post.
#1 - Probably best suited for a gym
1. Push ups
2. Pull ups
3. Bicycles
https://www.youtube.com/watch?v=9FGilxCbdz8
4. Russians with medicine ball
https://www.youtube.com/watch?v=V94UDjkJy5k
5. Swiss ball hamstring curls
https://www.youtube.com/watch?v=czf-1snzG2c
6. Single leg squats
7. Lower ab hold
http://www.popworkouts.com/leg-lifts-exercise/ I can't find a video. Like leg lifts, but with 1 leg straight and the other bend at 90 degrees like regular crunches. Focus on pressing your lower back against the floor.
8. Supermans on medicine ball
9. Eccentric calf raises
#2 - I do this one at home
1. Side to side walks with rubber band around ankles
2. Monster walks with band
https://www.youtube.com/watch?v=l2GD2jYd5CM
3. Crunches
4. leg lift hip raises
https://www.youtube.com/watch?v=kuK8-CrqmlU
5. Side crunches
6. Single leg hip raise
https://www.youtube.com/watch?v=yn3OqL03Gl0
7. Front plank
8. Side plank
9. Supermans on floor
10. Calpping push ups
https://www.youtube.com/watch?v=wC-0tvn9sE4
I do two sets of each exercise. Start with a comfortable number of reps and go from there!
#1 - Probably best suited for a gym
1. Push ups
2. Pull ups
3. Bicycles
https://www.youtube.com/watch?v=9FGilxCbdz8
4. Russians with medicine ball
https://www.youtube.com/watch?v=V94UDjkJy5k
5. Swiss ball hamstring curls
https://www.youtube.com/watch?v=czf-1snzG2c
6. Single leg squats
7. Lower ab hold
http://www.popworkouts.com/leg-lifts-exercise/ I can't find a video. Like leg lifts, but with 1 leg straight and the other bend at 90 degrees like regular crunches. Focus on pressing your lower back against the floor.
8. Supermans on medicine ball
9. Eccentric calf raises
#2 - I do this one at home
1. Side to side walks with rubber band around ankles
2. Monster walks with band
https://www.youtube.com/watch?v=l2GD2jYd5CM
3. Crunches
4. leg lift hip raises
https://www.youtube.com/watch?v=kuK8-CrqmlU
5. Side crunches
6. Single leg hip raise
https://www.youtube.com/watch?v=yn3OqL03Gl0
7. Front plank
8. Side plank
9. Supermans on floor
10. Calpping push ups
https://www.youtube.com/watch?v=wC-0tvn9sE4
I do two sets of each exercise. Start with a comfortable number of reps and go from there!
Re: Functional Strength Routines
I want to add Deadlifts with a kettlebell or bar to this list. These not only help my glute and hamstring strength but they also stretch out the area. They are by far my favorite thing to do in the gym. I usually do 3 sets of 20 reps starting with a 70 lb kettlebell.
I also want to add that I basically have incorporated all of the exercises that Dave-O lists in the last year and I am most happy for it.
I also want to add that I basically have incorporated all of the exercises that Dave-O lists in the last year and I am most happy for it.
Re: Functional Strength Routines
The side to side walk, the side plank, anything that hits the hip abductors are important because running doesn't really do anything for the abductors compared to the flexors because you're not running side to side. You can have an imbalance and that leads to problems.
The dead lift is a real good one as it will give you more force pushing off the ground and hence spend less time on the ground. Watch the form though because you can strain your back if you do them wrong.
The dead lift is a real good one as it will give you more force pushing off the ground and hence spend less time on the ground. Watch the form though because you can strain your back if you do them wrong.
Alex Kubacki- Explaining To Spouse
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Re: Functional Strength Routines
1L - good call on the deadlifts. I may incorporate these too.
And there's nothing magical about these specific exercises. It's just that they hit on the major areas you'd want to address -- abs, lower back, hips, glutes, groin, etc.
And there's nothing magical about these specific exercises. It's just that they hit on the major areas you'd want to address -- abs, lower back, hips, glutes, groin, etc.
Re: Functional Strength Routines
This is great. Thanks, Dave&Michele.
Can you two elaborate a little the purpose(I know some has been mentioned in Mike's thread) and how to incorporate them into our regular workout and training plan?
Can you two elaborate a little the purpose(I know some has been mentioned in Mike's thread) and how to incorporate them into our regular workout and training plan?
Jerry- Explaining To Spouse
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Re: Functional Strength Routines
20 minutes is a lot to me especially if I want to get in a middle long weekday morning. Any suggestion in including them in?
Jerry- Explaining To Spouse
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Re: Functional Strength Routines
I think I got it. Those can be done in strength training days. The dynamic warmup is just short 2 minutes.
Jerry- Explaining To Spouse
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Re: Functional Strength Routines
I don't do any of these as a part of my regular routine, however, I probably do all of them over the course of a typical day at work! I've always called my job in construction as a full day of cross training, then I do my workout! I've got to think having a physically demanding job has helped me over the years. Life is one big workout!
Dave Bussard- Poster
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Re: Functional Strength Routines
Jerry - it is 20-30 min that is well worth it - believe me, I am a walking testimony. I have more free time than most since I work from home, but I do a 45 min routine 2x per week usually before I run (believe it or not). I start with about 5 min of dynamic stretching and then progress from core to upper body to legs. I have even had to do the routine on days before speed without any thing but positive effects. I know that you are "lazy", but you could certainly do many of the stretches and resistance stuff at home even before bed.Jerry wrote:20 minutes is a lot to me especially if I want to get in a middle long weekday morning. Any suggestion in including them in?
Re: Functional Strength Routines
This is very true Dave! I think your profession has paid off in terms of functional strength.Dave Bussard wrote:I don't do any of these as a part of my regular routine, however, I probably do all of them over the course of a typical day at work! I've always called my job in construction as a full day of cross training, then I do my workout! I've got to think having a physically demanding job has helped me over the years. Life is one big workout!
For us that sit at a desk all day, though, our daily routine is too sedentary and fails to use most muscle groups.
Re: Functional Strength Routines
Got it. Will do ... next yearMichele \"1L" Keane wrote:Jerry - it is 20-30 min that is well worth it - believe me, I am a walking testimony. I have more free time than most since I work from home, but I do a 45 min routine 2x per week usually before I run (believe it or not). I start with about 5 min of dynamic stretching and then progress from core to upper body to legs. I have even had to do the routine on days before speed without any thing but positive effects. I know that you are "lazy", but you could certainly do many of the stretches and resistance stuff at home even before bed.Jerry wrote:20 minutes is a lot to me especially if I want to get in a middle long weekday morning. Any suggestion in including them in?
Jerry- Explaining To Spouse
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Re: Functional Strength Routines
My training partner, a 2:39 guy, is one of those that has a desk job... Sometimes it doesn't seem fair when we have a hard workout scheduled on a hot summer evening. He's been sitting in A/C all day and I've been out in the scorching sun getting killed by the heat. Not sure if either of us have an advantage...Maybe I do since I'm acclimated to it; or maybe he doe's because his body has been rested and cool all day...Dave-O wrote:This is very true Dave! I think your profession has paid off in terms of functional strength.Dave Bussard wrote:I don't do any of these as a part of my regular routine, however, I probably do all of them over the course of a typical day at work! I've always called my job in construction as a full day of cross training, then I do my workout! I've got to think having a physically demanding job has helped me over the years. Life is one big workout!
For us that sit at a desk all day, though, our daily routine is too sedentary and fails to use most muscle groups.
Dave Bussard- Poster
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Re: Functional Strength Routines
Interesting exchange Daves. I am actually a little surprised Dave-O, as an accomplished former head bumping player, needs strength/flexible training.
Jerry- Explaining To Spouse
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Re: Functional Strength Routines
I believe that the core/strength work that I added this year played a huge role in my marathon PR. 45 minutes 3 times a week done at home
I'll definitely continue to make time for this even when I'm not marathon training.
I'll definitely continue to make time for this even when I'm not marathon training.
nkrichards- Explaining To Spouse
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Re: Functional Strength Routines
I did #1 tonight. Ouch.
That is all.
That is all.
mul21- Explaining To Spouse
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Re: Functional Strength Routines
Wimp! (Just teasing - they get easier, I know)mul21 wrote:I did #1 tonight. Ouch.
That is all.
Re: Functional Strength Routines
Thank you so much for posting!
Now there's no excuses--just have to do it!
Now there's no excuses--just have to do it!
Penelope- Poster
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Re: Functional Strength Routines
Are these supposed to be done right before a run, right after, just sometime that day, or does it matter?
Penelope- Poster
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Re: Functional Strength Routines
I do them after easy runs. They can certainly also be done as a stand-alone workout, with maybe a 10 minute warm-up on a stationary bike or elliptical. I would not advise doing them before a run.
Re: Functional Strength Routines
how often each week? Do you ever do both routines on the same day?
mountandog- Explaining To Spouse
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Re: Functional Strength Routines
I alternate similar routines and I do them 2-3x per week. I take a class on Monday and Wednesday mornings where we incorporate many of these exercises (since most of us are runners and the rest are tennis players) and then typically run later in the day. I then typically do them on my own on Fridays.
Re: Functional Strength Routines
Thanks. I quit.mul21 wrote:I did #1 tonight. Ouch.
That is all.
Jerry- Explaining To Spouse
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Re: Functional Strength Routines
Lazy.Jerry wrote:Thanks. I quit.mul21 wrote:I did #1 tonight. Ouch.
That is all.
Nick Morris- Talking To Myself
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Re: Functional Strength Routines
Slow.Nick Morris wrote:Lazy.Jerry wrote:Thanks. I quit.mul21 wrote:I did #1 tonight. Ouch.
That is all.
Jerry- Explaining To Spouse
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