Strength & Conditioning: Get Stronger At Home

Learn bodyweight strength training - strength exercises - ideal for runners, triathletes and endurance athletes

What you'll learn

Get stronger, improve performance and reduce injury risk

Master bodyweight exercises and proper technique

Feel more confident about training

Implement a comprehensive stength training plan

Requirements

We will use bodyweight only so all of the exercises can be done from home without gym equipment

An exercise mat, yoga block, foam roller, tennis ball and a towel would be useful but not essential

Description

Are you ready to feel stronger, unlock your full potential and protect your risk of injury? And do all of this in a way that fits in with your busy life? If so, this is the course for you. You will learn strength training using bodyweight exercises that can be done from home.This comprehensive course is designed for individuals seeking to elevate their strength, resilience, and overall well-being through targeted bodyweight exercises. This course is ideal for runners, cyclists and triathletes looking to increase their performance or step up their distance, but is also suitable for anyone who wants to stay healthy, reduce pain and maintain muscle mass as we age.What you will learn:The Why Behind Strength & Conditioning: Gain insight into the critical role strength and conditioning plays in enhancing athletic performance, improving longevity, and reducing the risk of injury, allowing you to approach your training with newfound clarity and purpose.Comprehensive Exercise Breakdown: Dive deep into a variety of bodyweight exercises meticulously designed to target key muscle groups essential for runners, cyclists, and triathletes. From strengthening your feet and legs to stabilising your core and building upper body strength, you'll master each movement under expert guidance.Foam Rolling Fundamentals: Discover the transformative benefits of foam rolling and learn how to incorporate this invaluable tool into your pre-and post-workout routine. By unlocking muscle tension, enhancing flexibility, and expediting recovery, foam rolling becomes an indispensable component of your training arsenal.Example Training Plans: Access sample training plans and workouts designed to optimise your progress and adapt to your individual goals and fitness level. Whether you're embarking on a journey to increase your distance, refine your technique, or simply maintain peak performance as you age, these plans provide the roadmap for success.Embark on this journey with me and discover the boundless potential that lies within you. With dedication, consistency, and the guidance provided in this course, you'll not only witness significant improvements in your athletic performance and physical wellbeing but also unlock a newfound sense of confidence, resilience, and empowerment. I can't wait to see you inside the course!

Overview

Section 1: Introduction

Lecture 1 Welcome

Lecture 2 Course goals and outline

Lecture 3 Why do strength and conditioning?

Lecture 4 Equipment

Section 2: Feet

Lecture 5 Introduction to legs

Lecture 6 Turnout

Lecture 7 Toe scrunch

Lecture 8 Single-leg balance

Lecture 9 Compass points

Section 3: Legs

Lecture 10 Calf raise

Lecture 11 Squat

Lecture 12 Lunge

Lecture 13 Bulgarian split squat

Section 4: Hips

Lecture 14 Clamshell

Lecture 15 Hip hike

Lecture 16 Single-leg RDL

Lecture 17 Donkey kick

Lecture 18 Glute bridge

Lecture 19 Crab walk

Section 5: Core

Lecture 20 Introduction to core

Lecture 21 Plank

Lecture 22 Bicycle

Lecture 23 Crunch

Lecture 24 Russian twist

Lecture 25 Prone Y

Lecture 26 Horse stance

Section 6: Upper body

Lecture 27 Introduction to upper body

Lecture 28 Press-up

Lecture 29 Shoulder tap

Section 7: Foam rolling

Lecture 30 Why foam roll?

Lecture 31 Types of foam rollers

Lecture 32 Feet

Lecture 33 Muscles

Section 8: Training plans

Lecture 34 Introduction to training plans

Lecture 35 Customising plans

Lecture 36 Warming up

Lecture 37 Workouts

Section 9: Classes

Lecture 38 Core

Lecture 39 Legs

Lecture 40 Balance

Lecture 41 Upper body

Section 10: Conclusion

Lecture 42 Conclusion

Lecture 43 Bonus lecture

Runners, cyclists, and triathletes of all levels,Athletes seeking to reduce pain, avoid injuries, and stay healthy,Anyone aiming to improve performance and technique in endurance sports,Anyone interested in maintaining muscle mass and strength as they age,Individuals preferring home-based workouts with bodyweight exercises