5. STRENGTH WORKOUTS THAT DOUBLE WITH BIKE/RUN MILES.
In the off-season I often do workouts where I mix squats, lunges and push ups with miles on the treadmill or intervals on the bike. I feel that these workouts increase the specificity of the strength exercises (by immediately applying them to my sport) and maximize the amount of exercise I get in one hour. Above is one of my favourites. It is tough, so prepare to be very sore the first few times.
Do less than half of these repetitions on your first try if you don’t regularly do squats, lunges or push ups. I am generally a complete wreck the first time I do this workout. You can adjust with fewer strength repetitions and build up to it with six minutes of easy tempo rather than six minutes hard.
Little changes to how you organize your training schedule can make a big difference to how much time you get in during the winter months. Starting back with a focus on good technique is a recipe for consistency and will lay the groundwork for a full training load.