Image: Designed by  Freepik

Image: Designed by Freepik


How do you plan your strength session? Do you just move round the gym, hopping from equipment to equipment? Strength Coach Kriss Hendy explains how he structures his clients sessions and why it'll help you get the most out of your workout.

Author: Kriss Hendy


It may come, as a surprise to some of you that the order in which we place exercises during a strength program is actually designed specifically, and how well this is done will determine how well our bodies respond.

1. Warm up - This should always be performed first-off following a good dynamic warm up when the body is fresh and most efficient at learning, due to the high neurological demand of these movements. 

2. Compound Exercise /Skill work (e.g. Squat, Deadlift)

Compound exercises relate to those that demand multiple muscles to work. Generally speaking for endurance athletes compound exercises are the most effective exercises as they best replicate the complexed full body demands of your sport. When performing a squat, even though we are looking to build strength through the legs, there are a whole variety of extra muscles that are being recruited and forced to work to allow you to achieve optimal range and hold a stable position.

   Image: Kriss Hendy

 Image: Kriss Hendy


3. Isolation Exercise - Once you have performed the compound, multi-joint exercises that use the largest muscle groups (squats and deadlifts) you will then progress to the isolation work that focuses on individual musculature or targets imbalances such as a single side discrepancy in strength in your legs.

  Image: Kriss Hendy

Image: Kriss Hendy


4. Dynamic, speed or plyometric exercises - Although there is a strong argument that would suggest that plyometric exercises should be performed in a less fatigued state (earlier on in a program), we choose to put them here as without sufficient focus and success in the previous two stages you risk poor technique and injury. 

#5. Core 'work' - If your program and exercise selection has been designed well enough, the inclusion of a "core finisher" shouldn’t necessarily be required. The majority of ‘whole body functional exercises’ will all demand a high level of core activation, the common ‘ab blast’ at the end of a workout is purely superficial and commonly due to habit.)






Kriss Hendy - Strength & Performance Coach

Seeing the need for better athlete education and understanding with regards to Strength & Conditioning for the Endurance Athlete. Kriss works with a variety of athletes from Age Groupers to Professionals, developing programs that support and heighten their endurance performance. Kriss is based in Byron Bay with his wife (ex-professional triathlete) Polly Hendy. He has both a local & International client base that use his Online Strength Training Packages.

For further details or to contact Kriss:               

Instagram: @kriss_hendy




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