The Ultimate Home Training Gym: Strength and Conditioning for Endurance Athletes
/Endurance athletes know that strength training is an integral part of their training regimen. It not only helps improve overall performance but also reduces the risk of injury. With the convenience of home workouts on the rise, having the right equipment can make a world of difference.
In the immediate absence to gym access in 2020, I put together a set of home training equipment I was recommending to virtual training and remote programming clients. My clientele have come to realize the continued benefits of training at home, and have continued to outfit their home gyms, as equipment availability and supple chains have improved. Heres an updated and expanded list of equipment you could consider for your home gym.
Endurance and Strength
Hex Bar
Hex Bar
A hex bar, also known as a trap bar, is a versatile piece of equipment that allows athletes to perform deadlifts, and other hinging exercises. Its unique design reduces strain on the lower back, making it a great addition to your home gym.
Bumper Plates and Collars
Bumper plates are essential for barbell lifts and can be dropped safely without causing damage or excessive noise. They’re the ideal height off the floor, and should be placed on the bar first before adding additional iron plates of various sizes. Ensure you have a set of collars to keep the plates securely in place during intense workouts.
Adjustable Dumbbells
Adjustable Dumbbells
Invest in a pair of adjustable dumbbells for a wide range of strength-building exercises. They are space-efficient and eliminate the need for multiple individual dumbbells. These power blocks come standard to 50lbs, but can be customized up to 90lbs each. Consider the stand for easier loading and unloading.
Kettlebells
Four kettlebells of varying weights can add variety to your workouts. Kettlebell swings, snatches, and Turkish get-ups are fantastic exercises for building functional strength and endurance. Standard sizes for women range from 8-16kg (or 18-35lbs) and 20-32kg for men (or 44-70lbs)
Medicine Ball
Medicine balls are excellent for developing explosive dynamic power. They can be used for throwing, slamming, and a variety of other dynamic exercises. 6-10lbs is ideal for maximum speed and power.
Stability Ball
A stability ball, or swiss ball, is perfect for core and stability training. Its versatility allows for exercises that engage multiple muscle groups simultaneously.
Adjustable Step
Adjustable Step
An adjustable step platform can be used for strength and plyometric exercises. Adjust its height to increase the intensity of your workouts, or collapse conveniently for storage.
Suspension Trainer
A suspension training system, like a TRX or gymnast rings are a convenient tool for athletes looking to improve stability, endurance, and strength. It allows you to perform bodyweight exercises at different angles to target various muscle groups. It’s conveniently portable packing into a small bag, and can be hung or attached to nearby objects using the included door anchor, or looped over a study pole, fence or tree.
Pull-Up Bar
Pull-Up Bar
A pull-up bar is a classic piece of equipment that targets the upper body, especially the back and arms. It’s arguable the most swim-specific dryland exercise for swimmers and triathletes. Add pull-ups, chin-ups, and hanging leg raises to your routine for a strong upper body. A removable pull-up bar can be easily put up or taken down from your doorway. Or something more permanent could be mounted to your wall or ceiling.
Cardio and Conditioning
The Vasa Trainer
Swim
The Vasa Trainer is a specialized piece of exercise equipment designed to help swimmers improve their strength, technique, and overall performance in the water. It is particularly beneficial for swimmers of all levels, from beginners to elite athletes. Get 10% Off all Vasa Training Products with checkout code Daly10
Bike
Smart connected bike trainers like those from Wahoo Fitness and Zwift have revolutionized indoor cycling by providing immersive and interactive training experiences. Both Wahoo Fitness and Zwift have contributed significantly to the growth of indoor cycling and have made it more engaging and effective. The combination of Wahoo's high-quality smart trainers and Zwift's immersive platform has created a dynamic ecosystem for cyclists seeking indoor training alternatives, especially during unfavorable weather conditions or when time constraints limit outdoor riding opportunities.
Run
Self-powered treadmills, also known as manual treadmills, offer a unique set of benefits compared to their motorized counterparts. While they are less common in commercial gyms, they can be a valuable addition to a home gym or for individuals looking for specific advantages.
Mobility and Recovery
Trigger Point Balls and Foam Rollers
Trigger point balls and foam rollers are popular self-massage tools used for myofascial release and muscle recovery. They offer various benefits and are commonly used by athletes, fitness enthusiasts, and individuals seeking relief from muscle tension and discomfort.
Compression Boots
Pneumatic compression boots, also known as compression therapy boots or pneumatic compression devices (PCDs), are medical devices designed to enhance circulation and provide various health benefits. They consist of inflatable chambers that sequentially fill with air to apply pressure to the legs and feet.
As an endurance athlete, your home gym should cater to your specific needs. The equipment mentioned in this blog post provides a well-rounded approach to strength training that complements your endurance training. Remember to start with the basics and gradually build your collection to suit your evolving fitness goals.
A well-equipped home gym not only enhances your athletic performance but also offers the convenience of training on your own schedule. With dedication and the right equipment, you'll be well on your way to achieving your endurance goals and surpassing your personal bests. So, gear up, stay consistent, and watch your strength and endurance soar!