Silly Simple Strength Training for the Reluctant, Gym-Despising Endurance Athlete

My tiny cabin routine for ski and cycling durability

Most coaches and physiologists agree that some form of strength training is probably beneficial for endurance athletes. From enhancing muscle function and power translated into running or cycling speed to injury prevention and durability for longevity across sports, it’s a worthwhile time investment in any mountain athlete’s training program.

If you’re like me, though, strength training consistently is a bit of an uphill battle. I don’t love the gym. I’d rather be outside riding my bike or skiing and there’s only so much time available in the week to dedicate to training for my sporting objectives. 

Over the last month, I’ve designed an incredibly simple at-home strength workout that only requires a few basic pieces of equipment and takes about 30 minutes to complete. It’s a nice blend of movements for the mountain athlete who wants to keep things pretty basic, effective, and minimalist. The primary goals of strength training for mountain endurance skiers, cyclists, runners, and beyond are:

• single leg movements for balance, stability, and specific strength.

• core strengthening and stability for connecting upper and lower body power.

• connective tissue durability and mobility for injury prevention and long-term resiliency.

With some lofty goals approaching in 2024, I have reluctantly decided it’s probably a good idea to include more strength training into my own routine. If you read my report from a bikepacking race earlier this fall, you’ll remember I had a knee explosion that was probably caused by a combination of:

• overuse

• weakness + tightness in key muscle groups

• an improper bike fit. 

The catch: I don’t have access to a gym and live in a cabin the size of a large bathroom. I’ve had to get creative with my approach. 

I’ve committed to completing this short and sweet routine twice a week this winter, which I figure is better than the zero times a week I usually do strength training. It’s focused on a lot of single-leg, multi-joint movements and a good balance of upper body, lower body, and core work to (theoretically) create more balance in my strengths as an athlete trying to do epic shit on skis and bikes.

Is this the most optimal strength routine for maximal muscular adaptations or power generation? Most likely not. But it’s a good place to start.

I thought it would be useful to share this with the readers of the Mountain Athlete Journal, who might be reluctant about strength training as well. Or at least overwhelmed by the sea of information on the subject, and don’t know where to start, so they never do it. Like most things related to sport or nutrition, keeping things simple, consistently, is the path toward success and mastery.

An important note: while basic, this routine does require a decent foundation of strength, balance, and fitness. Please consult your doctor, physical therapist, or trainer before embarking on a strength journey if you’re brand new to it. While I am not an expert in the realm of strength training, I do have a very solid background in general strength work and have built up to this routine with a more general strength phase.

Coach Ansel mocks me from his throne. “Cry in the dojo to laugh on the battlefield.”

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Equipment Required:

• Yoga mat

• Exercise band (small and fairly stiff)

• 1-2 kettlebells or dumbbells of medium weight (I have an 18lb one and 13lb one)

• A good playlist

Warmup (one round):

Ideally, you would do this workout with warm muscles from a light jog or spin on the bike. I typically do a short walk or hike with the dog beforehand, followed by this lower body band activation routine:

• Fire hydrants (band looped around the legs, above the knees, standing one legged) x 15 ea leg

• Skaters (band looped around legs, just above the ankles, one legged) x 15 ea leg

• Hip flexors (same as skaters, just legs extending out in front) x 10-15 forward and back

• Monster walk x 10-15 each way

• Glute bridge w/ band looped above knees, pulsing open leg abductors x 15

After the warmup comes the main portion of the session. I like to alternate between the upper/lower body set and the core set, for a total of two rounds of each. I will often modify or add/subtract exercises, and might bump to 3 sets on strength-specific days - it’s an ongoing evolution. Ultimately it’s your journey, so don’t be afraid to adapt as you see fit.

Upper/lower body set (two rounds total)

• Sumo squat x 15

• Kettlebell/dumbbell row x 15

• Pushups x 10-15

• Kettlebell single leg Russian deadlift (RDL) x 10 ea leg

• Kettlebell lateral lunges OR front lunges x 10 ea leg

• Calf raises x 10 ea leg

• Kettlebell single leg Bulgarian split squat x 10 ea leg

• Kettlebell shoulder press x 15 ea side

Core stability set (two rounds total)

• Russian twist w/ kettlebell x 1min

• Superman w/ light weight hold (3x10 breaths)

• Plank with arm/leg extension x 1min

• Side plank x 30 sec ea side

• Deadbugs x 1min

• Reverse crunch x 15

• Leg lifts x 1min

• Boat pose hold x eternity

I then like to finish with a few minutes of stretching the hip flexors and hamstrings, which are extremely tight in my case, and a visit with a PT recommended me to fix that. So some light stretching/mobility is a nice way to cool down after this.

Thanks for reading, and I hope you find this helpful or inspiring to incorporate some consistent strength training into your own training regimen in the near future. I’m excited to see the effects down the line!

-jackson