I have been approached by a 39-year-old female member currently training for a duathlon and looking for strength training exercises that can be done at home. She does have some strength training equipment such as dumbbells up to 20 pounds and resistance tubing. She tells me she is currently training about 10 to 11 hours per week, which consists of about four hours of cycling, approximately 25 km of running and also includes general strength training. She tells me she is doing light weights (two to three sets of 15 reps for two body parts per workout). As far as fitness level, from what I have seen, I would rate her endurance as very good. Can you please provide suggestions on strength training exercises?
Strength training is very important for endurance athletes. A program of undulating periodization should be used with duathletes, which includes one day of power/explosive training per week and two days of endurance training per week.
- Power: 2x20-100 foot contacts for stationary exercises
- Squat jumps, arm swings with light weight, bounds (100 meters), wood chops, high knees (50 meters)
- Endurance: 2x10 with 1-2 minutes rest
- Pull-ups, step-ups, front shoulder raises, hip flexion (sets of 30 to 40 repetitions), walking lunges with hamstring “kick,” push-ups on a physioball (hands on the ball, feet on the ground), one-legged squats, deadlifts, hamstring curls (physioball or machines).
Most of these exercises can be found on the PTontheNET.com Exercise Library.