Three Ways to Structure Your Strength Workouts
I have always LOVED programming and writing workouts ever since I started strength training 10+ years ago. I was never one to just go to the gym and “wing it.” I always needed to have a plan, and even kept a running Word document where I would write out entire 4-week cycles of workouts down to the last detail, including all exercises, weights, sets, and reps (yes, I’m a bit of a perfectionist).
Thankfully, I am no longer at this level of OCD with the programs I write for both myself and my clients, and have learned that there is no such thing as a “perfect” workout. But I still really do enjoy the process of writing a workout and take pride in the programs I deliver to people.
After a quick Google search you will see that there are an endless number of workouts and strength programs out there, all of which claiming to be the “best.” Very few of them, however, will actually be right for YOU, especially if you’re an endurance athlete who’s already devoting a huge chunk of time each week running or cycling. The success of any strength program hinges on selecting the right exercises, weights, sets, reps, rest periods, frequency, and rate of progression for YOU and your unique abilities, goals, and injury history (this is where a coach comes in handy!).
Still, I wanted to share some of my favorite workout “templates” that I use when designing workouts for both myself and athletes I work with. Again, there is more to writing a strength program then just randomly plugging in exercises, but it is helpful to have a framework to build off to make sure you are checking all the major boxes. Hopefully these three can give you some ideas on how to organize and plan your own strength workouts if you are feeling disorganized or unsure where to start.
Note that this is just the “meat” of the workout, excluding mobility and soft tissue work and general movement prep that I would include at the start of each session. For endurance athletes (and most people really) I believe that full body strength sessions are the way to go, and I try to make sure that my athletes perform some variation of a hinge, squat, push, pull, and core/carry movement every workout, or at least at some point during the week.
Example Workout 1:
This is a nice simple option for someone just getting started with strength training (or with a limited time to train). The number of exercises is kept small so you can focus your time and energy on dialing in the form for a select few fundamental movements.
A1) Lower Kettlebell deadlift
A2) Upper push Dumbbell bench press
B1) Lower Split squat
B2) Upper pull Single arm pulldown
B3) Core Dead bug
Example Workout 2:
This is one of my favorite workout structures and the one I've been using this winter to address imbalances, build strength and (hopefully) some muscle while my cycling volume has been reduced.
A1) Lower (squat/hinge) Barbell Romanian deadlift
A2) Upper (push/pull) Weighted pull up
B1) Lower (unilateral squat/hinge) Rear foot elevated split squat
B2) Upper (unilateral push/pull) 1/2K SA overhead press
C1) Core Slider body saw
C2) Core, carry, or corrective Bottoms up KB carry
Example Workout 3:
I like this for more advanced lifters and endurance athletes who possess a higher work capacity and are looking to train power/force production for their sport. As an example, this is a workout I might hypothetically write for a trail runner in their build up for 7 Sisters to help them prepare for the demands of the event.
A1) Lower (power/plyometric) Box jump
A2) Lower (squat/hinge) Hex bar deadlift
B1) Upper (push/pull) Barbell military press
B2) Lower (unilateral squat/hinge) Dumbbell walking lunge
C1) Upper Bird dog row
C2) Lower Standing barbell calf raise
C3) Core Landmine anti-rotation
I hope that you found this helpful! Again, these are just there of many possible variations for how you can structure you strength training. Let me know if you have any questions or would like some guidance on how to get started with strength training.