Strength for your Main Sport

General
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Interested what routines if any have to support your main sport / activity.

I have been notoriously lax at doing any strength work. Great at the aerobic side with my cycling and walking. But gyms have never been my thing.

I recently got some kettlebells to work on strength build during my bike base.

Doing foundation work at the moment. Getting the movement patterns learned and executed well before I progress the reps or weight or difficulty.

This is my current routine and just needs a kettlebell, a mat, and 15 mins to spare. I do this at home, sometimes just whilst waiting for water to cool, when doing washing up.

Each round is the following, and I do 3 rounds, with a minute rest after each round

  • Slingshot - 10 each way
  • Single leg deadlift - 5 reps each side
  • Bent over row - 8 reps each side
  • Goblet squat - 8 reps

I like the simplicity, shortness, and ability to do at home in any spare 15 mins during the day I schedule them. Means I have been consistent with them, despite being new to my routine.

I will add planks progressing into press ups in each round, at some point.

What do others do, are you consistent, and anything you would change?

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This looks good Phil. The only thing I’d add is some core work like Hollow Holds and Side Planks. It’s a good idea to add the planks to pushups. You could even do a plank to pushup to a side plank.

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Had not heard of hollow holds. Looks like a progression from dead bugs. Thanks for those.

I am enjoying the process of it. Which I think is important for consistency.