EPC Tips - Muscular Stability Exercises
Last week we discussed the reasons behind the importance of muscular stability training for endurance athletes.
If you missed the article, you can find it HERE. To reiterate, stability training is the combination of strength, mobility, and flexibility training that improves our force production, muscle recruitment, and range of motion that increases our movement efficiency by allowing us to generate more power, resist fatigue, and reduce occurrence of injury. The majority of this type of training involves executing multi-joint, multi-plane movements that engage the core muscles of the hips and shoulders. These exercises can include everything from the more complicated olympic lifts that are best performed under the watchful eye of a coach to very simple body weight movements like push-ups and pull-ups and the multitude of core exercises that can easily be performed on your own at home or on the road.
I have received a lot of email questions over the last week asking what are some of the exercises I recommend.
This week I would like to respond with six exercises that I include in my own training as well as nearly all of the athletes we work with at Endurance Performance Coaching (EPC).
There are a lot of resources available out there on the internet and in books and magazines for strength exercises for endurance athletes. For the most part, there are no 'bad' exercises and the more variety you can include the more likely you'll stick with consistent weekly strength and stability training throughout your entire year of training and racing. I encourage you to add the following routine to your training program 2-3 times a week for 6-8 weeks and see the improvements for yourself. Begin with 2-3 sets of 10 reps of each and as you adapt you can progress the reps to as many as 30 reps or extended duration hold times. Good luck and have fun!
Written by Cody Waite, professional XTERRA athlete, endurance sport coach and founder of Endurance Performance Coaching. Check out EPC’s Personal Coaching, XTERRA Group Coaching, and Custom Training Plan options.