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2013-04-12 9:42 AM

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Subject: If you could pick any 4 strength training exercises to do

Which ones would they be?

No weights, bodyweight only.  No equipment.

If you have an unusual suggestion, a link to video would be great.

 



2013-04-12 10:18 AM
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Subject: RE: If you could pick any 4 strength training exercises to do

Burpees. 
 http://www.youtube.com/watch?v=O7_TBHno0Os

Sprints (does that count?

air squats


That's all I got for now. I think there's some great exercises with weights, like thrusters, that are great total body, but that's not what you asked.

2013-04-12 10:29 AM
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Subject: RE: If you could pick any 4 strength training exercises to do

Burpees would be on my list too. Awesome.

No, silly, sprints don't count.  I mean they DEFINITELY count (and should be done), but I'm looking for the top 4 strength training exercises that don't involve SBR.

What's an "air squat"?

What would you do for upper body?

2013-04-12 10:36 AM
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Subject: RE: If you could pick any 4 strength training exercises to do

It depends.  What are the goals?

 

2013-04-12 10:52 AM
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Subject: RE: If you could pick any 4 strength training exercises to do

Excellent question.  I should have been more specific 

I'm posing this as a hypothetical exercise, as I have heard a lot of triathletes say they don't have time (or interest) in strength training. I know when I'm trying to get all my SBR in, it's a challenge to also get strength training in.  I have been strength training a lot longer (>20 years) than doing tri (<1 year), so I'm shooting for a discussion on the best for the "general" tri population.

Saying that, I think the goals would be 4 exercises which would, in combination:

  • engage all major muscle groups
  • improve functional strength while complementing SBR

 

Ideally, I think they also could:

  • be able to be done in a short period of time (hence limiting to 4, KISS method)
  • be done anywhere
  • have modifications for different levels of fitness (or injury)
  • have added reps or be done in repeated circuits, again for different levels of fitness or strength goals
2013-04-12 11:22 AM
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Subject: RE: If you could pick any 4 strength training exercises to do

push ups

bulgarian split squat (would need chair, etc)

walking lunges

superman



2013-04-12 2:08 PM
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Subject: RE: If you could pick any 4 strength training exercises to do

Limiting it to just four is tough but the responses you have gotten so far are pretty good.

My choices would be:

2013-04-12 2:41 PM
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Subject: RE: If you could pick any 4 strength training exercises to do
switch - 2013-04-What's an "air squat"?

What would you do for upper body?

Air squat= body weight squat. Just a full squat without using weights. You can build up to do these fast & furious! Good workouts.Burpees will work your upper body too! There's a push-up in the there! I'd say it's harder to do upper body specific stuff without weights. You can get great functional strength using things like tires, sledgehammers, medicine balls, etc. but again, that's not what you asked for.
2013-04-12 3:40 PM
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Subject: RE: If you could pick any 4 strength training exercises to do
Greshe - 2013-04-12 2:08 PM

Limiting it to just four is tough but the responses you have gotten so far are pretty good.

My choices would be:

Crab Crawl.  Good one.  That didn't even cross my mind, but I think it's a good one.  I may need to revamp my list.

2013-04-12 3:50 PM
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Subject: RE: If you could pick any 4 strength training exercises to do
Comet - 2013-04-12 2:41 PM
switch - 2013-04-What's an "air squat"?

What would you do for upper body?

Air squat= body weight squat. Just a full squat without using weights. You can build up to do these fast & furious! Good workouts.Burpees will work your upper body too! There's a push-up in the there! I'd say it's harder to do upper body specific stuff without weights. You can get great functional strength using things like tires, sledgehammers, medicine balls, etc. but again, that's not what you asked for.

I've never heard that called an "air" squat.  Thanks for the info.  Do you think "fast and furious" is the way to go?  I'd probably be inclined to go the other way if forced to choose, but both (and lots in between) is probably best, since we don't really have to choose.

Yes, the pushup in the Burpee is good to go.  Burpees definitely make the cut.  They do a lot.  Anybody ever try the one-legged version?  Brutal...

http://www.youtube.com/watch?v=_w0w-H3F1V4

I know I'm making it harder by not allowing toys, but then it's accessible to everyone

 

 

2013-04-12 3:53 PM
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Subject: RE: If you could pick any 4 strength training exercises to do
Nipper - 2013-04-12 11:22 AM

push ups

bulgarian split squat (would need chair, etc)

walking lunges

superman

 

Can you expand a little bit on why you would choose a bulgarian split squat and walking lunges?  Not trying to be challenging here; just curious.



2013-04-12 6:40 PM
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2013-04-13 3:01 AM
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Subject: RE: If you could pick any 4 strength training exercises to do

mmmm completely equipment free, or minimal equipment?

going with the 2nd option, in order of importance for me

chinups

ab wheel

burpees

car pushing

2013-04-13 10:49 AM
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Subject: RE: If you could pick any 4 strength training exercises to do

Teejaay - 2013-04-12 6:40 PM One for the upper body that i like do is a "wall walk". You just need a wall. http://m.youtube.com/#/watch?v=Aprh33Qfmys&desktop_uri=%2Fwatch... have never seen that before (never done CrossFit).  I'll give it a try

I stopped doing any overhead lifting about ten years ago, as I felt the risk of injury outweighed my personal possible "functional" benefits--I don't ever have to lift weight overhead in any of my sports or my real life.  I'm curious, do you do this because you need to develop overhead strength or just for the challenge?

I guess most people have a wall, but I wonder how many have access to an unobstructed big-ish wall space.  I suppose in nice weather they could always do it outside.  You "SoAz" people always have nice weather though.  I try not to hate on you for that

2013-04-13 10:53 AM
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Subject: RE: If you could pick any 4 strength training exercises to do
mkarr0110 - 2013-04-13 3:01 AM

mmmm completely equipment free, or minimal equipment?

going with the 2nd option, in order of importance for me

chinups

ab wheel

burpees

car pushing

You're cracking me up!  Car pushing? Woah.

I am a big, big fan of chin-ups, but, again, I'm looking for completely equipment/prop/toy free exercises.  Things you can use: your body, the floor/ground, gravity. 

 

2013-04-13 11:58 AM
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Edited by Teejaay 2013-04-13 11:59 AM


2013-04-13 12:20 PM
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Subject: RE: If you could pick any 4 strength training exercises to do

Sorry about the formatting with the quotes. Novice mistake.  I'll try to be more careful with that.

Olympic lifting?  Very cool.  And handstand push-ups?  Go on with your bad self.  Awesome!

I think I should have framed my original question differently.  I have lifted for a long time, but I am new to tris, and I can see why so many triathletes have a hard time doing strength training and all their SBR stuff. 

What I was going for is a set of four exercises that would be "doable" for all triathletes--hence, the no equipment rule.  I was actually then hoping to generate a second set of four, and then we'd have 2 distinct sets of four, which triathletes (I) could do on alternate days.  Strength training done!  Those who want to supplement stuff with weights and equipment could always do that.

I volunteer to be the guinea pig and let you know how it works as a strength training complement to tri.

2013-04-13 1:20 PM
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2013-04-13 6:03 PM
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Subject: RE: If you could pick any 4 strength training exercises to do

Right, I could always search the forum archives.

The "answers" to any strength training question are available in a search, if not in BT, in a broader search, but it was my idea that a forum is a place to create a dialogue.  I was looking to have a discussion with other triathletes about a topic that interests me.  That's one of the main reasons I engage in a forum instead of just going to the library or using a search engine.

Perhaps BT doesn't work that way.  I'm new here.  It could also be that I just framed the OP wrong.  I'll see if I can think about another way to frame the question so that it encourages more back and forth.

Cute pic, btw.

2013-04-13 10:55 PM
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Subject: RE: If you could pick any 4 strength training exercises to do
Pistol squats if you can do them.

Push ups.

Burpees.

Jumps in place.

Hill sprints. However, you have to find a good hill so it may not technically meet your definition of "no prop." When you get to the top of the hill, do some push ups. Repeat.

Find a friend. Pick up your friend and carry him or her for distance or time. Obviously requires a friend so technically not "equipment free" but if you don't have a friend then you got other problems besides lack of access to fitness equipment.
2013-04-14 10:31 AM
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Subject: RE: If you could pick any 4 strength training exercises to do

MikeTheBear - 2013-04-13 10:55 PM Pistol squats if you can do them. Push ups. Burpees. Jumps in place. Hill sprints. However, you have to find a good hill so it may not technically meet your definition of "no prop." When you get to the top of the hill, do some push ups. Repeat. Find a friend. Pick up your friend and carry him or her for distance or time. Obviously requires a friend so technically not "equipment free" but if you don't have a friend then you got other problems besides lack of access to fitness equipment.

 

I like this list. What kind of jumps in place? 

I haven't ever done pistol squats.  We used to do a thing like this in hockey called "shoot the duck" (the lowered pistol squat position, but moving on a skate) which I could do, but that was many years ago.  So I had to try it this morning.

Right leg, can do em, but only 5 in a row.

Left leg, can only do em if I let my left heel come up off the ground a bit, and I could only do 3 in a row. 

Somebody needs to work on their strength and flexibility imbalances.

 

Friend carry.  I'm not sure my friends would sign up for a sweaty carry.  I have kids I can overpower though.  I'll slime them.



2013-04-14 12:47 PM
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Subject: RE: If you could pick any 4 strength training exercises to do
switch - 2013-04-14 11:31 AM

I like this list. What kind of jumps in place? 

I haven't ever done pistol squats.  We used to do a thing like this in hockey called "shoot the duck" (the lowered pistol squat position, but moving on a skate) which I could do, but that was many years ago.  So I had to try it this morning.

Right leg, can do em, but only 5 in a row.

Left leg, can only do em if I let my left heel come up off the ground a bit, and I could only do 3 in a row. 

Somebody needs to work on their strength and flexibility imbalances.

Friend carry.  I'm not sure my friends would sign up for a sweaty carry.  I have kids I can overpower though.  I'll slime them.

You're able to do 5 & 3?! Wow. Impressive! I can't do one. I need to work on that. 

Also with jumps, I do them in my burpees as well. When you come up from the pushup, and are about to jump straight up...jump out, go into a slight squat, then back down to the burpee. A "jumping burpee" I guess. Also, very good work! 

Friend carries: what about the lady in your picture? What about doing squats with them over your shoulders? It is "equipment free"!
Like this:  http://www.beginnertriathlete.com/discussion/photos/show-album.asp?albumid=10940&photoid=111715

 

Teejay wasn't saying to not ask the question, she was just suggesting other threads to look for if you weren't getting enough from our answers. Totally cool to inspire the discussion, but she was just trying to point in another direction that might give you more answers.  

2013-04-14 12:58 PM
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Subject: RE: If you could pick any 4 strength training exercises to do
For jumps you can do:

Tuck jumps: http://www.youtube.com/watch?v=JlI_oY2Qmro

Jumping lunges: http://www.youtube.com/watch?v=Kw4QpPfX-cU

Jumping pistols! Very advanced. http://www.youtube.com/watch?v=LTqh1v7aCjU

Hop forward on one leg (should be obvious).

Be careful with the jumps as these can be tough on the joints. Do them on grass or a carpeted area if you can. Ideally you'll want to jump onto something fairly sturdy, like a park bench, as this decreases some of the impact on the joints. But here again you have the issue of "equipment" - gotta find a bench!
2013-04-14 1:03 PM
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Elite
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Subject: RE: If you could pick any 4 strength training exercises to do
I can only do pistols to a box like this: https://www.youtube.com/watch?v=VTLk7RKdcE8

Good option to help work on flexibility.
2013-04-14 4:51 PM
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Subject: RE: If you could pick any 4 strength training exercises to do

MikeTheBear - 2013-04-14 2:03 PM I can only do pistols to a box like this: https://www.youtube.com/watch?v=VTLk7RKdcE8Good option to help work on flexibility.

OH! Thanks! I have an old Army box that will work perfectly for those. Or my fat tractor tire. I shall practice! I've got a 'touchy' hip, so hopefully I can 1. do these and 2. get it stronger.

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