Through the off-season, I’m going to be working on strength, particularly focusing on enabling me to run better off the bike in an Ironman.
If you don’t regularly do enough strength work, it can be a daunting prospect, so to get started, I have set myself a challenge, using a very basic strength exercise that’s great for runners.
YouTube is littered with squat challenges already and in thinking of my own, I’d initially thought of 100 squats for 100 days, which for the mathematically talented, you already know is 10,000 repetitions. I like that number because it has associations with the magic number of training hours in takes (in theory) to reach the pinnacle in a sport.
Those lofty ideas were soon set-aside however, when I realized that during that period, there are going to be days when for one reason, or another, I simply won’t be squatting on that day. So rather than bring you the 97 out of 100-day challenge, I am simply going for the 28 days of my current work rotation in Iraq.
Today was day 5 of 28 and at 5 from 5, I’m feeling confident enough to share.
If 100 squats sound like a lot to you, let me also share that I’m doing it as 10 set of 10, off 1 minute… humm that sounds like a swim set!
Setting off at the start of every minute each 10-rep set takes about 30 seconds, leaving me an equal amount of time to move out of the stance position (in my case to do mini-tasks that get me ready for work), before hitting the next ten. It fits easily into my morning routine and takes just nine and a half minutes to complete.
If stronger running next season is something you’d like to add to your 2019 objectives, why not join me in the challenge?
Here’s a helpful technique video, if you’re unsure how to perform a basic squat correctly: