As the clocks go back and the weather seems to be heading to winter, you might start thinking more about indoor-based sessions in a nice warm gym!
Winter is a great time to get in the gym. A structured strength program can increase your flexibility, strength, power, stability and balance. As a result you’ll be less likely to get injured when the demands you place on your body increase as training intensity rises in the new year. In addition you’ll find it easier to hold correct form for longer, so you’ll be able to train better, for longer – win!
We thought we’d list a few of our favourite gym exercises and pieces of kit to give you some ideas.
TRX – great bit of mobile kit. Good for rows, hamstring curls and single leg squats.
Resistance bands – Not too expensive. Great for activation exercises and developing good alignment in your movements. Also a great assistance tool for progressing to full pull ups.
Box jumps – try doing these superset with squats to develop strength and power. Most gyms have plyo boxes now in a range of heights so you can progress from a starting low level box.
Squats – Kat’s favourite exercise!
Deadlifts – Kat’s second favourite exercise!
Push ups, pull ups and dips.
Core stabilizing workouts – not just sit ups! By core you need to think about everything between your hips/pelvis and your rib cage. A strong stable core will really help increase the efficiency of power transfer and improve your balance. For example you can do glute bridges, single leg squats, planks, human flags, and any free weight/dumbbell work will require you to switch on your core too.
That’s by no means all we do in the gym, just some ideas for what you could think about adding into your winter training routine.