Strength Training!

Whether you love it or hate it, strength training should be included in EVERY fitness program.  It keeps our bodies healthy, safe and strong for our main sport AND for life.  We've all struggled to prioritize strength in the past, but for the next 8 weeks, let's commit to strength training at least 2 times per week to improve our durability (the ability to handle increased training stress without injury).


While some of the exercises will be bodyweight-only, we will introduce stretch cords, mini bands, weights (dumbbells or kettlebells) and a chair or bench during the 2nd week.  

Click here for links to suggested equipment. 

*BONUS exercises will be available with other equipment like TRX Straps and a Stability / Swiss Ball.


GOAL: With these strength training sessions, our goal is to move BETTER & MORE SAFELY in training, and in life.  We also want to be EFFICIENT with our time.  To that end, these sessions should take ~30 minutes to complete, and will focus on:

  • Stability - We'll incorporate single-leg work, single-arm moves and loads of core work to make sure we can maintain good running / cycling / swimming form, and become super-durable!

  • Posterior Chain Strength - creating  balance by strengthening the back of our bodies - calves, hamstrings, butt, lower back & upper back. 

  • Hip, Ankle & Upper Back Mobility - the antidote to all of our sitting & hunching time: working, driving, cycling, cooking, scrolling on our phones or carrying heavy things (or kids).


INTENTION: Don't just go through the motions mindlessly.  Make every exercise count by using heavy enough weights to challenge you.  Focus on good form, and moving with control.


MODIFICATIONS: If an exercise is too hard / too easy, or not safe due to an injury...  try modifying!​


  • Less weight or no weight

  • Fewer Reps

  • Smaller range of motion

  • Change to a safer exercise

  • Use both legs / arms instead of 1

  • Change the angle


  • More weight

  • More reps

  • Larger range of motion

  • Change to a harder exercise

  • Get unstable: 1leg / arm, balance board, TRX 

  • Add a jump (only if you've mastered the non-plyo move first)


Perform mobility work as often as possible!  Use it as a warm-up, a cool-down, or on your day off.

If you're short on time, here's a 3 min option, and a 7 min option

Week 1

Strength Focus: Bodyweight & Mobility Introduction

Week 5

Strength Focus: Heavier Weights & Bands​​

Week 2

Strength Focus: Bodyweight & More Mobility

Week 6

Strength Focus: Challenge Yourself!

Week 3

Strength Focus: Adding Bands and Weights

Week 7

Strength Focus: Maintain Strength & Mobility

Week 4

Strength Focus: Bands​​ & Plyometrics

Week 8

Focus: Bodyweight Strength & Mobility Maintenance