Top Endurance

This chapter provides information on three main types of resistance exercises: Olympic lifts, lower-body lifts, and upper-body lifts. Olympic lifts use large muscle groups and involve multiple body parts being worked at the same time. These exercises help an athlete develop coordination, strength, and power. In a given workout, Olympic lifts should be done first because performing these lifts correctly requires the most concentration and skill. Athletes who are not familiar with Olympic lifting should seek out an experienced lifting coach to ensure that they are performing the exercises safely.

Some athletes may not have access to a gym with an Olympic lifting platform, or they may prefer to train at home so they can avoid the time commitment required to regularly travel to a gym. Many of the upper- and lower-body exercises can be performed with dumbbells, which are relatively inexpensive to purchase. Many athletes purchase a flat bench and a set of adjustable dumbbells. The cost of these items is less than the cost of participating in one or two endurance races (especially if the items are purchased used), and the equipment will last a lifetime.