SQUATS
Hinging at the Knees and Hips as though sitting back into a chair.
DEAD LIFTS
With back straight, lift weight straight up off ground using hip and knee muscles.
LUNGES
Stepping forward with one foot, raise and lower body.
STEP UPs
With one foot on step, raise and lower body onto step.
PISTOL SQUAT
On one leg, raise and lower body into chair. (If strong enough, without chair.)
SINGLE LEG RDLs
Keeping knee slightly bent, hinge at hips raising and lowering upper body.
Strength & Speed Training
Sooo,... we have determined to all we need to work on is strengthening. Below are some exercises targeted to specific areas runners tend to lack due to under training. These are proven strength training activities to increase speed and power during your race and training programs.
PICTURES AND DESCRIPTIONS TO COME!!