As the season draws to a close for many, it's a great time to reflect and begin the process of re-building the body; maintaining core strength and staying in shape over the cold months ahead.
Whether you have access to a gym with weights and equipment, or workout at home, a well structured bodyweight session can be just as, if not more effective.
We enlisted the advice of Jayson Langley Fitness, asking him if he'd put together a Strength Session, aimed at triathletes, runners and cyclists. To which Jayson even kindly filmed it - and shared on his YouTube channel (which you really should follow!). We've condensed the workout here and you can follow along in the video below too. This workout requires no weights or equipment (apart from something to jump onto) and is a great session for any athlete looking to build speed, power and mobility.
We hope you find this useful as you stay in shape and build strength over the season ahead. Huge thanks to Jayson for creating the video and providing his expertise. Jayson is also available for coaching should anyone wish. Contact him via his website.
Over to you...
Squat Jumps - 3 Sets of 12
Works: Glutes, hamstrings and quads
Tips: Keep your chest up during the jump.
Progression: Add weights
Alternatives: Smith machine / Leg press machine
Squats - 3 Sets of 12
Works: Glutes, hamstrings and quads
Tips: Keep your chest up during the jump. Extend hips completely
Progression: Add weights, reduce rests
Alternatives: Leg press / Box Jumps
High Knees/ Skipping - 3 Sets of 12 Skip for 3 x 1 Min or 3 full minutes
Works: Glutes, hamstrings and quads
Tips: Keep your chest up during the jump. Extend hips completely
Progression: Increase reps / duration
Alternatives: Smith machine / Leg press machine
Bulgarian Squat - 3 Sets of 10 Skip for 3 x 1 Min or 3 full minutes
Works: Glutes, hamstrings and quads
Tips: Keep your chest up during the jump. Extend hips completely
Progression: Increase reps / duration
Alternatives: Single leg press, single leg squat
Bicycle Crunch - 3 Sets of 10
Works: Abdominals
Tips: Focus on form.
Progression: Increase reps / duration
Plank - 3 Sets of 1 minute
Works: Abdominals and back
Tips: Don’t allow hips to drop or back to arch
Progression: Increase time / alternate legs lifting off ground
Mountain climbers - 3 Sets of 12
Works: Abdominals, deltoids, biceps, triceps, chest, quads, hamstrings and hip abductors
Side Plank - 3 Sets of 1 minute
Works: Abdominals and shoulders
Tips: Focus on form. Don’t allow hips to drop.
Progression: Increase hold time. Separate legs and lift to form a star shape.
Lunge to High Knee - 3 Sets of 12
Works: Quads, Hamstrings, Calves, Hip Flexors, Glutes, Groin
Tips: Focus on form. Don’t allow hips to drop.
Progression: Increase hold time. Separate legs and lift to form a star shape.
Box Jumps - 3 Sets of 12
Works: Quads, Hamstrings, Calves,
Progression: Use a higher box
Squat Jumps - 3 Sets of 12
Works: Glutes, hamstrings and quads
Tips: Keep your chest up during the jump.
Progression: Add weights
Alternatives: Smith machine / Leg press machine
Squats - 3 Sets of 12
Works: Glutes, hamstrings and quads
Tips: Keep your chest up during the jump. Extend hips completely
Progression: Add weights, reduce rests
Alternatives: Leg press / Box Jumps
High Knees/ Skipping - 3 Sets of 12 Skip for 3 x 1 Min or 3 full minutes
Works: Glutes, hamstrings and quads
Tips: Keep your chest up during the jump. Extend hips completely
Progression: Increase reps / duration
Alternatives: Smith machine / Leg press machine
Bulgarian Squat - 3 Sets of 10 Skip for 3 x 1 Min or 3 full minutes
Works: Glutes, hamstrings and quads
Tips: Keep your chest up during the jump. Extend hips completely
Progression: Increase reps / duration
Alternatives: Single leg press, single leg squat
Bicycle Crunch - 3 Sets of 10
Works: Abdominals
Tips: Focus on form.
Progression: Increase reps / duration
Plank - 3 Sets of 1 minute
Works: Abdominals and back
Tips: Don’t allow hips to drop or back to arch
Progression: Increase time / alternate legs lifting off ground
Mountain climbers - 3 Sets of 12
Works: Abdominals, deltoids, biceps, triceps, chest, quads, hamstrings and hip abductors
Side Plank - 3 Sets of 1 minute
Works: Abdominals and shoulders
Tips: Focus on form. Don’t allow hips to drop.
Progression: Increase hold time. Separate legs and lift to form a star shape.
Lunge to High Knee - 3 Sets of 12
Works: Quads, Hamstrings, Calves, Hip Flexors, Glutes, Groin
Tips: Focus on form. Don’t allow hips to drop.
Progression: Increase hold time. Separate legs and lift to form a star shape.
Box Jumps - 3 Sets of 12
Works: Quads, Hamstrings, Calves,
Progression: Use a higher box
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