Lower Body Traditional Strength
We’re going to start with the essentials. A limited number of lower body exercises to get you into the groove.
Similar to our Basic Week Approach, the keys are:
Establishing Your Weekly Routine
Doing Consistent Work
If you prefer a different approach then go for it. Just make sure you’re working your legs.
If you have not been in the gym for a while then I want you to start embarrassingly light and focus on your best form. I mean it.
Really, really light.
Spend time watching the videos linked on the key lifts. Ideally, get a friend to video your form so you can see where you need to improve.
It’s going to be at least a year before it makes sense to focus on going heavy. For now, get in there, move weight, and get back to your life.
The first lesson I teach every experienced athlete who trains with me in the gym
Use Less Weight To Achieve A Full Range of Motion
Your “gym work” can be valuable balance and mobility training. There is more going on than the numbers you put up.
Basic Lower Body Program
A/ How long do I need to train?
Aim for 20-30 minutes of focused work.
20-30 reps per exercise split into 2-3 sets
Focus on lower body compound exercises
Focus on total weight moved
Short rest between sets
B/ What should I be doing?
Back Squat (or Goblet Squat)
Leg Press Sled
Hamstring Curl (Prone, Machine)
Leg Extension (Machine)
Hamstring Hell, if no hamstring/extension machines available
Seated Calf, if no machine then only use standing
Hamstring Curl (Seated)
Standing Calf (on Wedge or Step)
Hotlinks are to the Mountain Tactical Website. I’ve used Rob Shaul’s fitness plans for years to prepare for snow sports and general conditioning. They work.
If your focus is endurance performance then I do not recommend a full plan from Rob. I’ve found they are too demanding and will detract from your endurance performance.
However…
If you are in a low-volume period in your life…
If you have a special event for which you are preparing (mountain ascent, ski season)…
If you are a 45-60 year old Strength & Fitness athlete…
…then his mission specific plans are outstanding.
Specific Exercise Tips
From decades of working with athletes, these come up a lot.
Use Less Weight To Achieve A Full Range of Motion
In addition to the tips in the videos:
Back Squat
Keep your chest open/forward.
You do not need to look up.
Only go as deep as you can keep your heels on the ground - if you start light then your hips will open up, naturally.
Breathe out as the weight goes up.
Use the leg press sled when you want to go heavy.
Consider the squat your warm-up exercise.
Leg Press
Place feet crank-width apart (as in cycling cranks).
Toes point out slightly, if required for depth and maintaining hip-knee-ankle alignment. I prefer to mimic, as close as possible, the alignment you'd have on the bike.
Only go as deep as you can keep your heels on the sled platform.
Experienced strength athletes should consider using single-leg sled work once double-leg strength is well established.
Breathe out as the legs extend.
This is the key work exercise for your session. Do work here.
Prone Hamstring
If you are particularly weak with this exercise, then you may have to go “up with two” and “down with one.” Alternate sides doing 10-15 reps per side (at a time).
Get a full contraction at the top of the exercise (when the shin bone is beyond 90-degrees). If you are new to this exercise then go light. The full contraction might set off a spontaneous cramp.
Experienced strength athletes should consider using single-leg work once double-leg strength is well established.
Leg Extension Machine
Do not rock your body to “lever” the weight up. Start light and use your best form.
At full extension, when legs are straight, perform a slight exterior rotation of the foot.
Cyclists with knee pain will often find relief from using this exercise, with light to moderate loads, 3x per week.
Seated Calf Extension
Align knee-ankle similar to running stance.
Ensure ball of foot is supported.
Drive upwards through big toe side of the foot, maintaining alignment.
Focus on a slow, deep lowering movement.
Seated Hamstring Curl
Use an “iso” or static component with this exercise. When the hamstring is contracted, and the shin has moved more than 90-degrees backwards, hold the weight in position for a slow count of three. Slowly release back to the starting position.
Standing Calf
Perform both straight-leg and bent-knee versions.
When performing the bent-knee version, ensure the knee-angle remains constant throughout the exercise movement.
Focus on a slow, deep lowering movement.
Experienced strength athletes should consider using single-leg work once double-leg strength is well established. A bridge to the single-leg work is “up on two” then “down on one.”
Hinge Lift
Watch the video - at least twice.
I like this exercise more than dead lift because you won’t be tempted towards ridiculous weight and can work on your grip strength (no wrist wraps, please).
If you have the posterior range of motion then use metal plates of lower value than bumper plates (5s, 10s, 25s). This puts the bar closer to the ground and gives greater range of motion.
Split Squat
Light loads, you are doing this exercise for balance, not strength.
Hip Bridges
Runners & Triathletes - the ability to drive the hip forward is an essential part of improving your run form. It’s related to my advice in the Run Form Video to “run tall.”
Cyclists - if you walk around like you’re still on the bike then this exercise will help straighten you out. See also Couch Stretch on YouTube.
There are many variations of the above exercises and movement patterns. They all work.
The best program is the one you do, and enjoy.
Summary
Don’t let complexity get in the way.
Keep it simple and do work.
Track your total weight moved.
To Come:
Full Body Program
Swim-Specific Program
When, & How, To Go Heavy
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