8 Exercises For Strength & Power | Get Stronger In 2023!

Want to get the most out of the upcoming season? It's time to ease your body in gently but get it ready to be resilient & strong before you start throwing in the increase in volume. With the help of our friends at TrainingPeaks, today we work on exercises that will activate key muscles which are essential for swimming, cycling & running.
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00:00 Intro
01:30 Goals
02:10 Exercises overview
03:20 Reverse lunge
04:20 Bent over row
05:20 Crab walk
06:00 Side plank
06:37 Swiss ball chest press
07:21 Prone lying back extensions
08:25 Squats
09:19 Hamstring curls
10:11 Summary
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After the much-needed break now is the perfect time to look at your pre-season strength training. In order to get the most out of the upcoming season you want to ease your body in gently but get it ready to be resilient and strong before you start throwing in the increase in volume.
Thanks to our friends at TrainingPeaks we’ll be looking at how to integrate this initial strength work to complement the rest of your training. The focus today is on exercises that will activate a wide array of key muscles, all of which are essential for swimming, cycling and running.
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[@gtn]

What are your favourite strength training exercises?

[@susannaviles]

I'll be honest, I don't really do anything. Probably why I have the strength of a chia pudding.

[@aiwee86]

Legs day! Ie. Sumo squat, deadlift, hip thrust

[@YourMomXD1337]

Its about the legz

[@Alangrog13]

probably pull ups, muscle ups, pike push ups, lean planche push ups, tuck front and handstand (can’t do the harder versions for now but great exercises to get a but more strength)

[@kygator3]

Step ups-with weights!

[@Runner2706]

Barbell squat & deadlift i alternate between 2 gym sessions with hamstring curls, leg extension, weighted calf raises & weighted ab crunch machine. 4 x 8 reps. Try to progress weight over weeks. Been doing this since Jan this year, no running injuries, never felt better 🙌🏽

[@gtn]

Nice one James! Keep it up 🙌

[@jamiefuhrman403]

I do something very similar! A good variation is 2x8 followed by 2x4 with heavier weight, with the goal of making your 2x4 weight your 2x8 weight after 3 weeks.

[@bunnykinsswanson]

Thanks this is brilliant!

[@dylanhunt5368]

That lonely kettlebell you ignored is what I'd go for :)) (it would replace most exercises in a single one)

[@pjnewell74]

Shake Weights are a great addition to any strength training program

[@cjusino85]

I love Heather's accent. I'm in Dallas TX and it's a pleasure to hear her voice on the videos throughout the day. 😉

[@obikedog]

Always like hearing new recommendations. Some of these are quite standard but a few new ones I haven't done. Personally I decided it saved money, time and pandemic risk for me to just purchase a few bands, dumbbells and kettlebells (+deadlift bar, curl bar and plates!) so there's less chance of me skipping my strength training. I am missing a Swiss ball however...

[@gtn]

Home gym is always great! Pulls down those barriers to going training!

[@susannaviles]

That side plank looks terrifyingly difficult!!! Very useful video though. The slow shots showing techniques really help. I usually have to pause videos or watch over and over again to get all the details correct.

[@gtn]

Take it easy Susan! You can pause and play all you need 🙌

[@solathang]

the adds are very annoying over and over againg but.... magnificent video thanks Heather ... love running videos thanks

[@rfountain711]

When used as a warm-up for a strength training or swim/bike/run session, how many reps and/or sets are beneficial?

[@heatherfell_oly]

It really depends how you want to use it but I would suggest keeping it to body weight and starting low and experimenting with how that feels for you.

[@pratikmohanty2015]

What's those shades you are wearing? Looks super cool. 👌

[@heatherfell_oly]

They are a very old pair of Rudy project glasses.

[@kygator3]

Is it imperative to do these exercises in that sunlight of a warmer climate? If i need to move to stay fit, I can be willing to MOVE to stay fit. 😆 Great video and direction!

[@gtn]

Hahaha no you can stay fit wherever... but the sun helps 😂

[@hongkongeatsandadventures5497]

Sorry to correct, but those aren’t bent-over rows - that exercise is the one-arm dumbbell row.

[@KlemenSuligojTri]

what are those shorts, Heather?

[@heatherfell_oly]

They're ON run shorts.

[@savagepro9060]

First

[@gtn]

Are you doing any Strength exercises? 👀

[@savagepro9060]

@@gtn squats, calve-raises, pushups [variations galore] crunches, getting ready to be back on the bike after a loooong injury hiatus