As the off-season approaches and we start thinking about next season, we will prioritize regular gym sessions, primarily focusing on strength training. When designing strength training programs for my athletes, I prefer a progressive approach, incorporating instability or more complex movement patterns before increasing the load, emphasizing proper technique over maximizing the weight lifted.
An example is the bicep curl, which most of us are familiar with. We initiate the sequence by standing with both feet firmly planted on the ground and selecting a weight that would allow us to complete three sets of ten repetitions.
The next step in the progression would be to perform the same three sets of ten repetitions, but this time while standing on one leg. Here, we have started to add instability to the exercise. After that, we would return to having both feet on the ground but add a stability pad under our feet. The final stage of this progression would involve using the stability pad while standing on one leg. At this point, if we want to add more difficulty, we go back to the beginning of the sequence but add more weight. This progression may take weeks or even months to complete, but don’t move on to the following sequence until you have perfected the exercise with perfect technique. By adding instability to the basic bicep curl, we have incorporated different muscle groups and functional strength, then focused on the bicep alone.
The push-up is an example where we change body position to increase stimulus. We can start with the prone press-up. Then, move to a horizontal push-up position. Next in the sequence is the feet-elevated push-up. Here, we can continue raising the feet to almost a forty-five-degree angle. The next progression is to return to the horizontal push-up position and add weight, such as a weight vest or plate lying against your back.
Incorporating instability and different body positions into your strength training workouts, you gain strength and improve your stability and balance. Lower the risk of injury from excessive weight using poor technique. This approach allows us to use the body as it was meant to be used.
Coach Geroge Epley has a passion for knowledge and believes it’s the key to maximizing your potential. He keeps abreast of the latest scientific studies, always trying to find more efficient and validated means of coaching his athletes. Knowledge in the form of communication is just as important. The more he knows about his athletes and the sooner he knows of changes in circumstances, lifestyle, or training, the greater resource he can be.
Coach George is a USA Triathlon Level II Certified Coach, USA Triathlon Youth & Junior Elite Certified, USA Cycling Elite Level, USA Cycling Cyclocross Certified, ACSM – Certified Personal Trainer, MBSC – Certified Functional Strength Coach, Training Peaks Coach and WKO4 Certified
