Strength Training
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QUICK STRENGTH
TO YOUR TRAINING
Quick Strength for Runners” offers a smart, fast-paced strength training program for triathletes who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner’s body.


In “Quick Strength for Runners,” running coach and personal trainer Jeff Horowitz simplifies strength training into just two 20-minute workouts per week.


Check out this sample workout and exercise, republished with permission of VeloPress from “Quick Strength for Runners.” Visit www.velopress.com to learn more.


 


SAMPLE WORKOUT: CORE AND HIPS II
1 Push-Ups
Aim for 20 reps, dropping to knees if necessary


2 Stability Ball Leg Curls
10 reps


3 Crunches Advanced Form
20 reps


4 Leg Raises Advanced Form
15 reps


5 Crunches Advanced Form
15 reps


6 Knee Tucks
10 reps


7 Hip Raises Advanced Form
10 reps each side


8 Side Crunches
20 reps, right side


9 Side Hip Raises
10 reps, right side


10 Side Crunches
20 reps, left side


11 Side Hip Raises
10 reps, left side


12 Push-Ups
As many as possible, at least 10 reps, even if from knees


13 Side Crunches
20 reps, right side


14 Side Hip Raises
10 reps, right side


15 Side Crunches
20 reps, left side


16 Side Hip Raises
10 reps, left side


17 Fire Hydrants
20 reps each side


18 USA TRIATHLON SPRING 2014

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