The Journey to Lakeland - Becoming an Ultra Runner - S02E05

[@TrailRunningWales]

In this episode, I talk about my strength training routine and how it fits into my weekly workout. Activation: Hip Hikes 2:34 Pallof Press 3:16 Wall Squat 4:13 Main Set - Quat/Calf: Eccentric Barbell Squat 4:35 Single-Leg Barbell Squat 5:10 Standing Calf Raise 5:27 Seated Calf Raise 5:47 Main Set - Hamstring / Glutes: Deadlift 6:38 Hip Thruster 6:50 Plyometrics: Skipping Box Jumps 8:15 Hop and Hold 8:37

[@traillife5501]

I love your B-roll! Some good exercises in there. I will have to try em out

[@TheFODRunner]

Great stuff, this is what I’ve been waiting to see! I do a couple of these in my gym routine but plenty more for me to add in or try out!

[@TrailRunningWales]

Cheers buddy. Its so hard to pick which one of them are the best for me. Obviously squat and deadlift are great all rounders, but I really like the single leg squat and hip thrusters. Do you have any recommendations?

[@TheFODRunner]

@@TrailRunningWales anything squat related is fantastic I think! I swear by walking lunges - 10 lunges forward then 10 backwards to the start... the backwards are so hard to maintain balance!

[@TrailRunningWales]

Lunges were part of my early rehab, but I found them too painful... well they were high risk for causing irritation so we dropped them. I might try them out again soon now that I have made progress. I known it's not strength work but I could do with adding in drills again soon, i know a lot of coaches highly rate them

[@TheFODRunner]

@@TrailRunningWales Yeah I can understand that, they can be quite intense for sure. The drills just need to be done before each session so when you get back to that point it'll be worth intergrating them in for sure!

[@TrailRunningWales]

Definitely. Won't be long 🤞

[@TheYearIGotTheRuns]

Hey, Cameron. It's been a while, sorry I've been gone. I'll have to go watch your last trail run video. Nice frog save. Thanks for sharing your strength workout.

[@TrailRunningWales]

I have no idea how he got in there. I've been off for a few months just concentrating on training, and put the videos on the back burner. I shall be back filming again soon, thanks for checking it out.

[@capote481]

Great video. Single leg step ups with a weighted vest is one I've found helpful for hamstring/glute... I'd do more strength work if there were more frogs in the gym.

[@TrailRunningWales]

Haha I put him in the garden, hopefully he's still about somewhere. I like the sound of that. A few people have recommended step ups in the past. It won't be long and it'll be good for me mix it up again. I'll add them to the list, as my hamstring/glute day could have extras

[@trailover5551]

working hard bro. keep it up

[@TrailRunningWales]

Thanks buddy

[@Kelly_Ben]

Great exercises! I'm a big fan of strength training, even if it's just 15 minutes of bodyweight movements. I try to do a lot of single leg exercises that also help with mobility and balance, since I'm horribly uncoordinated and have a long history of foot/ ankle/ knee injuries.

[@TrailRunningWales]

I think you're on the right path. A lot of the reading I've done suggests single leg exercises for runners. That's why I love that single leg squat.

[@Ripper218]

Some good weight on there fella. Where's your daps tho? Keep up the good work 👏

[@TrailRunningWales]

Lol, I've been quite enjoying working without them tbh. I could probably do with some workout shoes, as the running ones make me feel unstable

[@outdoorliving3001]

I'm rubbish at doing strength work. I hardly do any. Sometimes its hard to know where to begin too

[@TrailRunningWales]

I know what you mean. Just heading to a gym and doing a boot camp class is always a great all round place to start. You can do a lot with body weight exercises. Squats, planks, pressups.

[@gingeral]

South Wales 100 - I will just leave this here 😜

[@TrailRunningWales]

I'd love to

[@gingeral]

I will do it with you at a snails pace 2022 the race for that year

[@ifonly1532]

No core ??

[@TrailRunningWales]

Ha! You spotted. My core has been lacking a bit recently just due to the whole rehab phase taking up so much time, but now that I'm back running I need to add it back in again. I used to do dead bugs, plank (with and without Swiss ball) and pallor press. Any recommendations?

[@ifonly1532]

@@TrailRunningWales I did spot indeed ! My recommendation is to do it now or you gonna end up with a strong lower and a weak upper. I only do a 2 minutes basic elbow plank everyday day and that's enough for me. For the lower it's single leg squats ( killer ) and banded side walk ( literally saved my knees ). And that's it ! Good luck with your recovery

[@TrailRunningWales]

Cheers mate. I'm going to introduce the core work again tonight now that you've mention it. I've done the banded walks before and I've always felt a strong burn from them, so I know they work well.

[@ifonly1532]

@@TrailRunningWales Well the banded walks strengthen the gluteus medius which basically are the muscles that stabilise your hips and therefore knees. They are to me the most important exercise of them all. If i had to pick only one exercise to do that would be the one without hesitation