DKMNTRI wrote:
As the off-season is here, I want to get back to some strength building exercises. What are your top exercises that build strength for S/B/R? (excluding core only exercises like plank, as they're obviously helpful and should be part of everyone's training days.)
1. Deadlift - glutes, quads, adductor magnus, hamstrings, lower back, traps
2. Leg press - high reps, lower weight
What would you add? I race olympic to IM and have no interest in any bulky muscle...long and lean muscles is the goal.
Not sure why you would exclude specific core exercises when there are so many and some are essential. And then you throw in deadlift? I would tend to disagree.
Furthermore, strength building exercises that are close to bodyweight have more of a likelihood of them racheting up the endocrine system to increase T and recovery times from a stronger hormonal balance.
With that being said, my 5 essential strength building exercises that benefit S/B/R are:
1) 8 count bodybuilders
2) Flutter kicks
3) Jump rope
4) Elbow to fist planking
5) Neck (yes'es, no's, ear to shoulder)
If you conquer these 5 exercises and can do millions of 8 count bodybuilders on your fists with perfect form, flutter kicks for days pointing your toes with perfect form, speed rope for endurance and cadence exercises, elbow to fist planking as long as you can, with also the essential neck exercises to build muscle in and around your neck, you will have the tools you need to go beyond your current tri level and get beyond the plateau to increase your overall speed and potential.
Edit: Jump rope is not really a strength/lifting/muscle exercise. But, HIIT is important too. If one must be exchanged or added, I would have to say arm circles and sun gods plus single arm arnold press (dumbbell work). I like to do 50lbs each side on single arm arnold press for strength, usually 4x. Arm circles and sun gods 0lbs to 3lbs to 5lbs.
https://www.strava.com/...tes/zachary_mckinney