# Strength for your Main Sport

**URL:** <https://forum.athletica.ai/t/strength-for-your-main-sport/5091>\
**Category:** General\
**Created:** [October 30, 2026, 3:08pm UTC](https://forum.athletica.ai/t/strength-for-your-main-sport/5091 "2026-10-30T15:08:58Z")\
**Posts on this page:** 3\
**Page:** 1

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**Author:** ![Phil](https://forum.athletica.ai/letter_avatar_proxy/v4/letter/p/e95f7d/32.png) [@Phil](https://forum.athletica.ai/u/Phil)\
**Post date:** [October 30, 2026, 3:08pm UTC](https://forum.athletica.ai/t/strength-for-your-main-sport/5091/1 "2026-10-30T15:08:58Z")

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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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**Author:** ![SimpleEnduranceCoach](https://forum.athletica.ai/user_avatar/forum.athletica.ai/simpleendurancecoach/32/1591_2.png) [@SimpleEnduranceCoach](https://forum.athletica.ai/u/SimpleEnduranceCoach)\
**Post date:** [October 30, 2026, 5:58pm UTC](https://forum.athletica.ai/t/strength-for-your-main-sport/5091/2 "2026-10-30T17:58:51Z")

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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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**Author:** ![Phil](https://forum.athletica.ai/letter_avatar_proxy/v4/letter/p/e95f7d/32.png) [@Phil](https://forum.athletica.ai/u/Phil)\
**Post date:** [October 30, 2026, 6:38pm UTC](https://forum.athletica.ai/t/strength-for-your-main-sport/5091/3 "2026-10-30T18:38:17Z")

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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.