Modern Athlete Magazine Issue 117, April 2019 | Page 35

ADVERTORIAL
Strength & Fitness
TRAINING
you to include in your training program. Some of these
movements will require equipment and others will just
make use of your body weight.
D
oes your weekly training program include any
strength training? If you answered no to that
question, read on.
I have been a runner for the last 30 years and
have always avoided any form of strength training.
Approximately two years ago I was introduced to
functional fitness, calisthenics(bodyweight exercises)
and olympic lifting(clean and jerk and the snatch as
well as the derivatives, front squat, overhead squat,
power clean, muscle snatch, push press and deadlift).
After embarking on a strength training program using
the above disciplines and movements I noticed
an immediate improvement in my running. I knew
immediately that I wanted to share this knowledge
with as many runners as possible and hence I opened
Gravity Strength & Fitness Studio. A strength & fitness
studio by runners for runners.
A large percentage of runners will only have running
sessions included in their training programs either
because they haven’t been exposed to strength
training, they are aware of strength training but don’t
know where to start or have attempted strength
training with negative results such has gaining an
injury through incorrect technique or attempting to lift
too heavy too quickly.
There are major benefits to strength training, it helps
build muscle, strengthens bones and joints, avoids
injury and improves muscular endurance. Strength
training is the backbone of great endurance running
and short course running.
Creating and including an effective strength training
element to your training program doesn’t have to be
that daunting. With the right advice and tools at your
disposal, you can easily add one or two strength
training sessions to your weekly training program.
The first movement that I will introduce you to is the
Air Squat.
Air Squats
1. Stand with your feet shoulder width apart
2. Your hips descend back and down
3. Keep your knees in line with toes
4. Keep your weight on your heels
5. Your hips descend lower than your knees
6. Complete at full hip and knee extension.
7. Repeat
Watch The Video
https://youtu.be/qRMAjs9pEOw
Strength training does not have to include the use of
any expensive equipment nor take up too much of
your time, you can start with just your bodyweight and
initially only two days a week and build up from there. With the above basic move you can start you strength
training.
1. Aim for 3 sets of 15 reps per set
2. Perform 15 Air Squats
3. Take a one minute rest and repeat two more
times.
Over the course of the next few months, I am going
to introduce to you some of the basic movements for Carry out this workout twice a week for the next four
weeks.
If you wish to explore more of the world of strength & fitness training, please feel free to contact me on: E-mail: [e-mail] | Cell: 084 824 0565
About The Author
Greg is a multiple Ironman 70.3 & Comrades Marathon Finisher, holds a 42.2km PB of 3h14m, is a CrossFit Level 1 Trainer and owns Gravity Strength & Fitness Studio
STRENGTH & FITNESS TRAINING BY
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