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Functional Strength Routines

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Mike MacLellan
nkrichards
Dave Bussard
Jerry
Alex Kubacki
Michele "1L" Keane
Dave-O
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Functional Strength Routines Empty Functional Strength Routines

Post  Dave-O Thu Nov 07, 2013 3:39 pm

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!
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Post  Michele "1L" Keane Thu Nov 07, 2013 3:43 pm

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.
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Post  Alex Kubacki Thu Nov 07, 2013 4:40 pm

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.
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Post  Dave-O Thu Nov 07, 2013 5:07 pm

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.
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Post  Jerry Thu Nov 07, 2013 5:15 pm

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?
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Post  Jerry Thu Nov 07, 2013 5:25 pm

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?
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Post  Jerry Thu Nov 07, 2013 9:47 pm

I think I got it. Those can be done in strength training days. The dynamic warmup is just short 2 minutes.
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Post  Dave Bussard Fri Nov 08, 2013 8:24 am

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!
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Post  Michele "1L" Keane Fri Nov 08, 2013 10:24 am

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 - 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.
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Post  Dave-O Fri Nov 08, 2013 11:18 am

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!
This is very true Dave! I think your profession has paid off in terms of functional strength.

For us that sit at a desk all day, though, our daily routine is too sedentary and fails to use most muscle groups.
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Post  Jerry Fri Nov 08, 2013 11:20 am

Michele \"1L" Keane wrote:
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 - 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.
Got it. Will do ... next year lol!
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Post  Dave Bussard Fri Nov 08, 2013 4:20 pm

Dave-O wrote:
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!
This is very true Dave! I think your profession has paid off in terms of functional strength.

For us that sit at a desk all day, though, our daily routine is too sedentary and fails to use most muscle groups.
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...
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Post  Jerry Fri Nov 08, 2013 4:44 pm

Interesting exchange Daves. I am actually a little surprised Dave-O, as an accomplished former head bumping player, needs strength/flexible training.lol!
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Post  nkrichards Sat Nov 09, 2013 9:41 am

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.
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Post  Mike MacLellan Sat Nov 09, 2013 4:59 pm

Did about half of #2 today.  Thanks for posting these, Dave.
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Post  mul21 Tue Nov 12, 2013 9:58 pm

I did #1 tonight.  Ouch.

That is all.
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Post  Michele "1L" Keane Wed Nov 13, 2013 10:07 am

mul21 wrote:I did #1 tonight.  Ouch.

That is all.
Wimp!   (Just teasing - they get easier, I know)
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Post  Penelope Thu Nov 14, 2013 11:42 am

Thank you so much for posting!
Now there's no excuses--just have to do it!
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Post  Penelope Mon Nov 18, 2013 6:09 pm

Are these supposed to be done right before a run, right after, just sometime that day, or does it matter?
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Post  Dave-O Tue Nov 19, 2013 6:53 pm

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.
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Post  mountandog Tue Nov 19, 2013 7:39 pm

how often each week?  Do you ever do both routines on the same day?
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Post  Michele "1L" Keane Wed Nov 20, 2013 10:37 am

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.
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Post  Jerry Wed Nov 20, 2013 11:13 am

mul21 wrote:I did #1 tonight.  Ouch.

That is all.
Thanks. I quit.
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Post  Nick Morris Wed Nov 20, 2013 11:23 am

Jerry wrote:
mul21 wrote:I did #1 tonight.  Ouch.

That is all.
Thanks. I quit.
Lazy.
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Post  Jerry Wed Nov 20, 2013 11:59 am

Nick Morris wrote:
Jerry wrote:
mul21 wrote:I did #1 tonight.  Ouch.

That is all.
Thanks. I quit.
Lazy.
Slow.
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