While the benefits of resistance training for power athletes has been known for some time, research is now starting to discover the benefits of resistance training for endurance performance. With this year’s wave of endurance competitions (marathons, obstacle races, fundraisers, etc.) upon us we thought it would be a great time to speak to these benefits and give you a few exercises that will help you stay healthy and fit for your chosen competition. Our first exercise of the endurance training series is the clean grip push press.

  • Objective
    • Develop upper and lower body strength and power while building up efficiency in muscles and tendons of the lower body in a joint range that closely relates those ranges experienced in most endurance related activities.
  • Muscle groups targeted
    • Quadriceps, calf, glutes, deltoids, trapezius
  • Starting position
    • Grip bar just outside shoulder width with bar resting across shoulders and on top of collarbone.
    • Feet hip width apart with toes pointed straight forward.
  • Movement
    • While keeping chest up and heels down, unlock knees to “dip” down before extending on to toes and “driving” bar overhead as fast as possible.
    • After extending onto toes press bar into lockout position overhead while simultaneously returning to flat foot position.
    • Hold bar overhead to maintain balance, control bar back to start position.
  • Recommended sets and repetitions
    • 3-5 sets of 3-5 repetitions with moderate load initially.
    • Build towards progressively heavier weights while maintaining recommended sets and repetitions.

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by Devin Clayton

Devin is a Bachelors of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is a NCCP certified Weightlifting coach.