PROGRESSIVE STRENGTH WORK

Light weights. Taken by PKSenagore January 24, 2017. All rights reserved.

STRENGTH TRAINING WORKOUT WITH DUMBBELLS from SHAPE Magazine. I have been looking for an entry level, but not “crushing it”, dumbbell weight workout to progressively increase my strength training efforts over time. After reading the article from Jason Fitzgerald (discussion posted 1/18/2017) I was especially eager to identify a safe plan for myself. One that doesn’t have too many complex movements or require other gym equipment. I found this routine in a newsletter emailed to me by SHAPE.com magazine, after I had registered on their website.
 
Over the years I’ve received strength plans from different trainers and each has contained some, but not all, the exercises included in this routine.  I’ve always needed to work hard on balance, so prescribed strength work has been mostly with bodyweight, and I’ve not progressed with added weight work.
 
If this plan does not work for you there are other SHAPE articles that may contain routines that fit your needs more closely. The SHAPE newsletter that comes with registration has good information aimed at improving fitness. RUNNERS generally are not looking for “beast” level weight work, so although SHAPE seems to be directed toward helping women, these exercises are appropriate for runners of either gender. 

To access the PDF, register on shape.com, and cut and paste this URL into the address box.
http://my.shape.com/servlet/securePdf.dyn?file=/shp/securepdf/SHP_StrengthTraining_PD.pdf
 
This workout is available as a free download from the SHAPE email, but it’s not clear that the copyright license would allow the PDF itself to be posted on the Earned Runs website. If you would like to receive the SHAPE daily emails, go to shape.com and register.  
 
Below is a summary of the different exercises for which there are printed instructions and pictures to demonstrate the moves. Eight to twelve repetitions are suggested, and of course this means 8-12 PER SIDE in cases in which single arm or leg movements are involved.
 
Here’s a printable PDF of a SIMPLE LIST of these exercises (click here) you can take with you to workout, but it does NOT include the instruction or demonstration information as is found on the SHAPE.com PDF.
 
Upper Body
-PUSHUPS: Triceps and Wide grip types
-OVERHEAD PRESS // V-RAISE (both with dumbbells)
-DUMBBELL CHEST PRESS //ALTERNATING CHEST FLY (both with dumbbells)
-TRICEPS KICKBACK //BICEPS CURL (both with dumbbells)
 
Lower Body
-BASIC SQUAT // SPLIT SQUAT
-SINGLE LEG DEAD-LIFT // LATERAL GOBLET LUNGE (both with dumbbells)
-GOBLET PLIE' SQUAT // CURTSY LUNGE (both with dumbbells)
-WEIGHTED BRIDGE // HEAVY LYING ABDUCTION (both with dumbbells)
-JUMP SQUAT // SURRENDER SQUATS
 
Back and Core
-DUMBBELL DEADLIFT (dumbbells) // REVERSE PLANK UP
-BENT OVER ROW (dumbbells) // PLANK BIRD DOG
-REAR FLY (dumbbells) // V-UP
-PLANK LOW ROW(dumbbells) //RUNNING MAN
 
If you like this offering, start to progressively increase the difficulty of your strength work, as Fitzgerald recommended. I might try it on my long run day as he also suggested, but an still unsure if this is a best practice for me.
 
RUN HAPPY!

http://running.competitor.com/2015/02/training/use-progression-strength-workouts_123159
 
http://my.shape.com/servlet/securePdf.dyn?file=/shp/securepdf/SHP_StrengthTraining_PD.pdf

Printable list of dumbbell exercises from Shape.com