Any thoughts on building strength outside the room?
Pushups, situps, pullups, chinups, hills, and lifting heavy crap. And how much of an effect do they have on my speed?
I bring this up because I will not have access to a weight room during my winter break. Which is about a month before my track season starts, and I don’t want to loose any strength I’m going to gain during that four week period. The area I’ll be at is very hilly with lots of large rocks I’ll be having to move anyway. Also during that period I will be doing a respectable amount of manual labor, as I will be taking care of the animals there and they require quite a bit of attention.
Are there any good hill workouts I could do to build my strength?
If you don’t have a med ball, you could find a light rock and do rock throws.
Also for hamstring strength if you have a partner you could do reverse hypers or glute-ham raises. If not, you could do stiff-leg dollies (from the e-book).
Also try doing ‘King deadlifts’ or ‘pistols’ for quad strength (backpack or hold dumbell for extra resistance if needed).
They are AWESOME for strength and strength endurance!
Here is a sample triples workout:
3 x (burpees (15), situps (40), pushups(30)) no rest between sets
Rest 2 minutes
3 x (squat jumps (12), chins (8-10), floppy fish(20)) no rest between sets
Rest 2 minutes
3 x (running A’s (20 seconds) V-sits (30), Lungewalk(12)) no rest between sets
cooldown
Single leg squats.
Hyper ext
Glute/ham raises
Jump squats
split jump squats (deep ones)
Single leg paw downs (lay down, foot on chair.)
Push ups
Chin ups
Hills
Med balls
Single leg quater jump squats
Search on T-Mag for a description of King deadlifts (on Ian King’s Limping series). Basically, a single leg deadlift - lower yourself until the knee of your other leg touches the ground.
Pistols are also called singe-leg squats, you squat down with your other leg straight out in front of you.
You should be able to hold a dumbell or plate for resistance if you need to.
Thanks for all the awesome help. I’m going to check out T-mag in a few.
David, I don’t think I’m going to have problems finding small rocks, my winter job is to build a retaining wall with rocks collected from the hillsides. The only thing is that a rock as large as my head gets me 1$ one twice as large gets me 2$… but a finding rocks bigger than my extravegant cranium is exceptionally difficult.
