i wanted to share a post on a few of my favourite exercises - i know that everyone will have their own favs, be it cross-training, cross-fit, thumb-wrestling or whatever. but i know that i've benefited from being exposed to the go-to workouts of others and incorporated some of those pieces into my own regimen, so maybe this can do the same for you. if not, no worries - i'm sure that you're more than capable of putting together something that fits your preferences and needs!
my foundational workout is the pushup - and my go-tos are always three-point pushups (i.e. with one leg floating off the ground). i usually have a standard series of pushups that i'll work through in any given week - elbows-in, elbows-out, diamond, reverse, standard, crocodile walk and of course the fingertip pushup:
for core development, i'm still a believer in your old-fashioned stomach crunches/sit-ups ... but i do toss in some plank work, and side plank variations like these are staples for me on wednesdays:
i just came across this video from kinetic revolution about developing better balance - and i love it!
for leg work, since i only have a few free weight dumbbells at home i mix and match between basic bodyweight squats and suitcase lifts and single leg deadlifts.
there are just a few of my preferred workouts - let me know what yours are! i'm always interested to find out about difference bits and pieces that i can incorporate into my own routines.
i'd like to think that (at least since serving as a camp 'sports director' in my young adult years) i've always been fitness-aware, if not actually fit myself. from early morning workouts at the university of toronto field house gym to working out at home with weights to rec league volleyball and beyond, i've tried to give myself a decent shot at being in good shape. now into my 40s and getting semi-serious about running, i can honestly say that i'm in the best shape of my life - probably conditioning-wise and in terms of overall physique. and as i was chatting with my friend/training partner/pacer trevor a couple of weeks ago, i came to realize that it wasn't just about the miles put onto my legs. he'd commented that just recently he's been working on increasing stability by focusing on core work and other upper-body exercises. my other friend/training partner mike has just started the Focus T25 workout with his wife and talked to me last weekend about how challenging it has been so far.
i guess that i just thought that things like pushups, crunches, planks, and other exercises were just fundamental building blocks for any level of fitness. so they've been part of my lifestyle for a while now. bodyweight exercises are what i find work best for me. i remember hearing a story about how herschel walker (have you seen the guy? and he's into his 50s!) doesn't use any weights aside from bodyweight for his workouts. there are variations to this story, but the bottom line is that he predominantly focuses on pushups, situps and other calisthenics. right then and there i thought "if i can look and perform anything like this guy when i'm 50, i'm going to stick with pushups". and so i have. i like to keep it fresh, so i've got a variety of pushups and core exercises that i use as my standard go-tos - and i mix it up depending on the day of the week:
here are two of my fav videos for bodyweight workout ideas ... this first one i really dig because (as my kids will attest) i'm the kind of guy you find trying to do exercises on the local playground equipment:
i've yet to really focus on running-specific strength workouts, which could be the next step in the evolution of my running performance. for now, the pieces that i do have to complement the training distances seem to be helping me get to and stay in a good place. now what do you think about this: malcolm gladwell believes that mo farah will be a better marathoner if he loses his biceps. while core and upper-body exercises are a good complement to running, will they compromise my potential to be the best road racer that i can be? maybe i'm setting myself up to be more suited for trail running or being an ultramarathoner. anyway, i'd love to hear what your training staples are, and why i should consider adding them into the mix!
