This full-body strength routine improves total muscular strength while sharpening motor control and skill development to optimize endurance performance—whether it’s swimming, cycling, or running. Strengthening your body and core will also help to reduce the risk of injury.
Perform this workout twice a week during your off season. You will need access to a cable machine, free weights, and a pull-up bar to execute these exercises. If you don’t know your 1-rep max, select a weight that is challenging to complete the final 3 reps per set. As you progress, remember to focus on your form prior to any increase in weight or intensity.
RELATED WORKOUT: Lower Body Mobility Routine
Do a light cardio activity of your choice for the warm-up and cooldown. This can include walking, incline treadmill walking, light jogging, cycling, rowing, stair master, et cetera. Use the rate of perceived exertion (RPE) scale to determine the effort (1-10 where 10 = extremely difficult).
Please consult with your physician before starting any form of exercise. If you are currently dealing with an injury, please seek a rehab professional prior to beginning.
Workout of the Week: Full-Body Strength Routine
Warm-Up
10 min. light cardio activity, building up to RPE 5/10
Main Set
Dumbbell (DB) Goblet Squat
4 × 8 @ 85% of 1-rep max
1 min. set rest
1-Arm DB Overhead Press
4 × 8 @ 85% of 1-rep max
1 min. set rest
Front Rack DB Walking Lunge
4 × 50 ft. @ 75% of 1-rep max
1 min. set rest
Seated Cable Row
3 × 12 @ 70% of 1-rep max
1 min. set rest
DB Romanian Deadlift
3 × 12 @ 70% of 1-rep max
1 min. set rest
Eccentric Pull-Up
4 × 5 reps*
1 min. set rest
*Perform a 4-count eccentric pull-up; this means it takes 4 sec. to fully extend your arms.
Cooldown
5 min. light cardio activity, building up to RPE 2/10
