Strength and Power Training


I recently bought a set of resistance bands. What moves should I do to make myself a better runner?

Total Body Outdoor Exercises

Upper Body Outdoor Exercises

Lower Body Outdoor Exercises

The bestselling author power-hikes, powerlifts, and receives a megadose of vitamin C intravenously—all while lucidly explaining his plans to hack everything from fitness and humanitarian aid to surfing and medical research

By the end of the day, I often feel too tired to exercise. Is it better to skip my workout or trim it down? The Editors Santa Fe, NM

The fastest and most efficient way for multisport athletes to max their strength.

This travel-ready routine should take around 25 minutes. Power through these six exercises ten times with no rest between moves.

Can being super flexible make runners more prone to injury? The Editors Santa Fe, NM

Will caveman calisthenics be the next big thing for adventure athletes?

Our man tries to transform his body by confusing his muscles.

What's the best exercise to increase my vertical? The Editors Santa Fe, NM

It's huge. It's nasty. And it's a beast to get up. But guess what: The summit is worth all the hard work it takes to get there.

Building mountain-ready knees is all about listening to what they're trying to tell you.

Maxing out on the weights isn't just for muscleheads. It's the best way to tap into strength you didn't know you had.

What exercises will help improve my reaction time as a lacrosse goalie? Lax Asheville, NC

I want to get in shape for sand volleyball. Any advice? The Editors Santa Fe, NM

A TRX Suspension Trainer workout to fine-tune the core muscles your body calls upon late in a race.

A quick daily routine to maintain essential muscles for any sport.

What is the proper technique for an overhead squat? The Editors Santa Fe, New Mexico

Without agility, working out is just bodybuilding.

How can I improve my lateral speed for defense in basketball? The Editors Santa Fe, New Mexico

Build Power, Not Bulk The Pillars of Fitness To get in peak shape try out all four parts of our comprehensive series. IF YOU’VE BEEN FOLLOWING our Pillars of Fitness series (“Building a Base,” March, and “Speed Up,” May), congratulations. By now you’ve dedicated yourself to sustainable, year-round conditioning…

Which exercises are best for developing strength in mountain biking? Matt Memphis, Tennessee

Identify your fitness flaws and the path to becoming a better athlete will be clear.

Can doing calisthenics replace strength and cardiovascular exercise? Jumping jacks, mountain climbers, push-ups, pull-ups, and high knee running seem be very effective and time efficient. Jay Liverpool, New York

What's the best workout to improve strength for paddling a kayak? The Editors Santa Fe, New Mexico

The latest research can help boost your horsepower—and cut your workouts in half

An old-school move holds the key to unlocking your power; if only you can do it right.

I'm a beginning climber. My hands and forearms are relatively weak, and crp up easily. What are the best exercises to increase hand and forearm strength? The Editors Santa Fe, New Mexico

What is the best time of day for aerobic and anaerobic exercise? David Centennial, Colorado

What is the best stretch for cardio and weight-lifting workouts? Brandon Mosul, Iraq

I want to be quicker on the basketball court and soccer field. What exercises should I do to build explosive power and speed? The Editors Santa Fe, New Mexico

What is the best way to increase my vertical? The Editors Santa Fe, New Mexico

Keira Newton, of Dynamic Kettlebell Fitness in Santa Fe, NM, demonstrates some basic and advanced kettlebell exercises. Keira Newton Keira Newton Basic Kettlebell Workout…

What Twight rails against is mediocrity of effort. I’d drunk heavily from his rancid punch, and in a strange way I looked forward to more.

The 12 most common, performance-defeating fitness mistakes, and how to fix them

I'm training to run my first half-marathon. How much strength training should I be doing? The Editors Santa Fe, New Mexico

I have very underdeveloped pectorals to the point that they are almost breast like. I run and workout often but it doesn't seem to help much. What can I do to fix this problem?

In which the author undertakes a grandiose experiment: to discover whether a regularly imbibing, socially smoking, still carousing 37-year-old can transform himself into a competitive athlete. Guess what? He did. Follow his plan and you can, too.

When is the most effective time after weight training to take protein? Alexander Waterloo, Ontario

Turn your vacation into a full-body recalibration with these performance-enhancing getaways

You skipped breakfast because you overslept because you couldn’t fall asleep because you didn’t have enough time to exercise. Sound familiar? Then turn the page and let us—and Michael Phelps—show you how to recalibrate for your best year ever.

At the Monkey Bar Gym, fitness is fun again

Hiking or backpacking large descents just kill my quads. I did a Grand Canyon backpack last week and the 5000-foot decent just about killed me. Quads felt weak and I didn't feel like I had good control of my legs while descending. I did much better on the climb out several days later. What is the best exercise I can do in the gym to improve my eccentric efficiency and strength of my quads? Thanks! Bill Littleton, CO

“When you sit down on an exercise machine, with your back against chair, you tend to shut down the rest of your body,” warns Laird Hamilton. “You want strength that you can actually control and apply.” It’s called functional strength, and it dictates the way you should lift weights. Here’s…

Rule number one for total physical fitness? Where your back goes, all else follows. Keep yours in top shape with our guide to strength, flexibility, and injury treatment.

Over the holidays I put on a few extra pounds, as I'm sure a lot of people did. It's not a lot of weight, just about five pounds, but I'm struggling to get it back off my body. I do well for a few days, then I crack and overeat again. I know how to eat healthy, but by the end of the work day I don't have enough energy to do my workouts. What I doing wrong?

No time? No equipment? No excuses. Our experts kick your training into overdrive with customized 30-minute workouts for every harried athlete.

Will you look ridiculous trying a Hollywood workout? Quite possibly. But you'll also tap into America's greatest training resource.

What happens when training goes digital? Your workouts get real.

Knees are critical joints, and they can't be traded in like last year's cell phone. Keep your hinges state-of-the-art with our complete guide to strength, conditioning, and injury prevention.

Ready to play your way to total fitness? We thought so. Kick-start your transformation with a visionary six-week approach to bringing body and mind together for strength, stamina, and your best performance ever.

I'm bored with the traditional weight-lifting routines I've been doing for years now (splits, push/pull regimes, etc.). So, I'm looking for a different routine that will allow me to burn calories and lose fat, while allowing me to maintain muscle definition. Any suggestions? Cross-training maybe? Chris Athens, Georgia

Want real results? A new regimen sheds pounds, builds strength, and shortens your workout time.

Ski all you want with our 21-day late-winter plan for optimizing shoulder-season fitness

Because every second you’re not living life to the fullest is an opportunity missed—and the clock is ticking. To get you going, we’ve handpicked a no-regrets, full-throttle, see-the-world list of 50 things to do before you die—from climbing an 8,000-meter peak to making the perfect martini. Pro surfer Kelly Slater…

I am a runner and not interested in going to the gym. What results could I get if I did, say, 20 regular push-ups, 20 wide-grip push-ups and ten tricep push-ups every day?

I typically workout in the evening after work. I'm curious, is it better to work out in the morning or at night? With the daylight hours getting shorter, I may have to switch to morning workouts. Jared Philadelphia, PA

TECHNOLOGY HAS MEANT GREAT THINGS for the fitness industry, but that doesn’t mean you can’t get real results from “old school” workouts. When I coached the U.S. National Cycling Team, from 1990 to ’97, I used the mountains behind my Colorado Springs cabin as a training ground for young racers,…

I doing about 100 crunches after supper every day and I don't feel a change in me. What I doing wrong? Chad Regina, Saskatewan

I about 10-12 pounds overweight, female, and 31. I'd like to lose the weight while building more muscle and definition. Can you give me a diet plan to use while working out to lose the weight and build muscle? Renee San Jose, CA

I would love to jog, but my knees swell. Can I build stronger knees and, if so, how? Should I just hike and use a treadmill to get the se exercise effects and just forget about running? Kathryn Moundsville, Virginia

Is it more effective to run and then lift or to lift first? I keep hearing different answers. Jenn Doantelli Mahwah, New Jersey

I want to get a six pack within a week and keep it there. Is it possible? If so then how?

What's the fastest way to bring power and stamina to your sport? Start moving very, very slowly. (No, even slower than that.)

Can lifting weights help someone who is trying to lose weight? If so, how? A.N. Chicago, Illinois

For regular guys, slam-dunking seems like an impossible dream. But the quest to soar is a fitness jackpot.

I'm soft and want to get ripped fast. What's the best way?

How many training days can I skip before I fall out of shape? Brett Bara New York, New York

I'm an endurance athlete. How often should I lift weights? Jes Cunnings Austin, TX

Want to dunk a basketball? No? How about maximizing your performance in every sport you do? We thought you'd be interested in that. The following training program was followed by writer Josh McHugh, who writes about his quest to dunk a basketball in the March issue of Outside. Adhere to it the way Josh did, and you may remake yourself into a bone-a-fide

If you lived here, you'd be fit now! Our three high-style gyms will take you there.

THIS STRENGTH REGIMEN—designed by Los Angeles–based coach Steve Ilg, author of Total Body Transformation (Hyperion)—was built to match the groove of the Zen room. » YOU CAN ACHIEVE what Ilg calls Wholistic Fitness with this routine, which utilizes yoga blocks to create strength, balance, endurance, and flexibility. » STRUCTURE RULES:…

Los Angeles-based coach and author Steve Ilg (Total Body Transformation, Hyperion 2004) has spent the last 20 years honing a workout program that combines the best of strength, focus, balance, endurance, and flexibility for athletes

In the January issue of Outside magazine personal trainer and elite triathlete Karen Merrill put together a strength program that only requires a set of weights and an adjustable bench. Here we'll give you her program again with step-by-step instructions to every exercise.

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