Strength Training Takes You to the Next Level

Many fitness aficionados that start running, swimming and biking may start to consider stepping up their goals.

In order to get ready to move to the next level, the new cyclist, runner or swimmer will want to consider how both cross-training and strength training can benefit their progress.

Studies have shown the by introducing a strength-based weights program, athletes of these sports can improve their endurance.

As we mentioned before, cycling requires not only leg strength, but also upper body strength since the rider remains in a position leaned over the handle bars for extended periods. This can require endurance both in the shoulders, arms and lower back.


Some debate that this endurance and strength can merely be increased by more cycling. It is true that this is one way to do it, but strength building exercises with weights will also provide you with a good balanced, healthy workout plan.

In addition, some of these activities usually require good weather and athletes in many parts of the country may experience "off-days" or "off-season" and can use this activity to "muscle up" for their cycling or running programs.

Muscle strength in the quads and legs can mean the difference between walking and riding up a short hill and a strong upper body gives additional protection for those falls that are part of the sport.

Cyclists, runners or swimmers who want to weight train can rotate between cycles of strength building and endurance training. Build strength by concentrating your workouts on higher weights and fewer reps for a season and then shift to lower weights. These can be about fifty percent of your heavier weight. These will help your new muscle become more functional for your sport and reduce the chance of injuries.

Some excellent exercises:

Squats
Pull Ups
Upright Row
Bent Over Row
Push Ups

CROSSFIT 619, along with individual training with SD PERSONAL TRAINER, are both programs that provide excellent strength and resistance training programs that can send any athlete or fitness enthusiast up to the next level. Come join us today to get some great ideas on how to improve your sport.