Hi everyone! I am going to do my base training for the winter and I would do at least 2 strenght sessions per week. As the strenght sessions of athletica are always the same and just of reference I would prepare something on my own. I would ask your ideas on set one session with plyometric exercises for legs and some bends work for swim technique plus one session of pure force for legs with weight. The idea is to increase round and weight trough the winter than maintain for spring summer. What do you think?
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Hello Davide, I typically assign my athletes two strength sessions a week, sometimes three in the winter. We focus on a full-body routine that includes six key movements: squat, hip hinge, shoulder press and pull, chest press and pull, plus core work. Here’s a sample with some videos:
Sumo Deadlift https://www.youtube.com/watch?v=wQHSYDSgDn8 (three sets of five to seven reps)
Dumbbell chest press on a medicine ball https://www.youtube.com/watch?v=JNOnkR8-bEA
One-arm shoulder push press https://www.youtube.com/watch?v=XCErz4Rwwm0
Kettlebell Swing https://www.youtube.com/watch?v=yHxcTn1UeAc (two sets of 20 reps. Pop hips)
Banded Row from Half Kneel https://www.youtube.com/watch?v=9_BPM9_YEgg
Half Kneeling Banded Pulldown https://www.youtube.com/watch?v=ErDmbtmQrv4
Suitcase carry with overhead weight https://www.youtube.com/shorts/hhkuAj3oAx8
Hollow Body Holds https://www.youtube.com/watch?v=4xRpGgttca8
The goal is to build full-body strength to prepare you for the upcoming season. We also do more single leg work as the season approaches.
Hope this helps.
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@SimpleEnduranceCoach SimpleEnduranceCoachthank you very much!! Yes it definitely helps!! I already did kettlebell workouts for full body but I found helpfully also plyo and pure strenght this season. Do you have any idea on how combine these various exercises? Do you think is useless pure force sessions?
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I like the kettlebell work, particularly for hips with the swing. Adding in plyometrics to your strength workout is a good thing, especially after a base period of building strength.
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Hi,
Thanks for your question. I think it could be a great idea for Athletica to include strength and conditioning sessions, with programs tailored to each sport. These sessions could, for example, replace the on-bike strength workouts.
Personally, I usually do this one twice a week from November to March https://youtu.be/pwelUo8wzLc?si=uSCnCdwPCb6J7r_H
What do you think ?
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I’ve seen your link and it’s a very interesting full body strenght session but it’s like high repetition/low load session and i understand that in base period should be better doing low repetion/high load exercises. As I am on this phase I think i will do at least 1 high load sessions and one full body with plyo. Hope this is correct.
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Thanks a lot for your reply! I find your point really interesting, especially since I’m not very familiar with off-season strength training methods. I might look for a routine that better matches what we’re aiming for during this base period.
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I like the basics of the Athletica strength workout - the 7-way hips and plyo in particular, but do find it repetitive and like to add in things like barbell squats, kettlebell swings, walking kettlebell suitcase lunges (holding the kettle bell on one side to have a bit of an unbalanced walk which helps both strength and balance), replacing the 7-way hips with band work from time to time, etc..
I’d love it to include more variety and surely will down the road, but for now I use it as the backbone and augment from there. Look at the Athletica prescription and think “what kind of alternative will get the same goal but with some variety”. Body squats can be weighted. Single leg squats can be weighted or replaced with lunges. Etc.
Hope that’s helpful!
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