Strength program from Friel

 So I go for step up...no leg press

As last exercise it is reported: heel rise, harmstring curl, knee extension. One of these three depending on personal weakness. I thought heel rise because of my Achilles tendons but what do you think in general of those three? Which is more useful indipendently of the weaknesses?

Btw, thanks a lot for your post! Very useful

Plissken,

 I'm not quite the same as Joe but I did write a book with him.  So here goes...

 Lat Pull Down -- standing is a different exercise than traditional -- I like both.  With standing -- keep your shoulders down/back and your elbow "high" so you are training similar to your catch in swimming -- most will need to go VERY light when they start.

 Step-up -- vary between weeks with leg press -- both are good.  Leg Press is the safest place to blast your legs.  Also, I really like single leg press -- very different feel from two-legged exercises.

 Chest press -- OK to swap push ups -- not a limiter for most athletes.

 Single leg calf raises -- very important to help with Achilles issues.  Also see... 

http://coachgordo.com/gtips/various/triatletes_achilles_tendonitis.html

 Horizontal leg press -- not the same but OK for your uses.

 I like the plan.  As an added bonus, here is what I do myself -- this is a mid-base program.

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 Squats – use body weight or 45 lbs bar to start (20 reps) then 2 sets of 15 reps building to a mod-hard effort

Leg Press – two sets of 15 reps building to a hard effort

Single Leg Press -- two sets of 8 per side building to a mod-hard or hard effort (depends on feel).

Single Leg Extensions -- two sets ensuring maximal extension -- don't go all that hard as you want to ensure maximal extension and a very tight firing of the inner quad. Reps are in the 12-15 range. Aim to recover to an angle of about 105 degrees.

Single Leg Hip Bridges -- two sets // goal is to get to the point where you can do 20 reps per side in a single set. Aim for total reps (split between sets) of 20-30. Low back never touches during the sets, no rest between sets.

Single Leg, Standing Calf Extensions -- one set straight leg, one set bent leg -- done continuous -- aim for 15-20 reps per side, per set. Maintain ankle, knee and hip alignment. Push through your big toe and keep foot stable.

Walking Lunges -- done slowly, lift leading leg up, performed a controlled lunge, dip twice, then bring trailing leg forward then repeat. Perform forward & backward lunges. This exercise is good for training hip stability and balance on your support leg. 20-30 cycles each direction.

Bent Arm Pull Downs -- scapula down and in // body vertical // TVA fired // maintain high elbow with shoulders down. Superset (alternate exercises) with Lat pull downs – 15 reps per set, two sets.

Lat pull downs -- slow speed of movement, pull to front of body, maintain scapula control. Prior to each rep, slowly let shoulders come up to ears, pull shoulders/scapula down/back, then perform rep. 15 reps per set, alternating with Bent Arm Pull Downs.

Seated Rows – again, scapula control is important – use a grip that has your thumbs pointing up with hands shoulder width apart. Prior to each rep, relax your shoulders forward then slowly draw shoulders/scapula back/together, then perform rep with proud posture (chest out, shoulders back). 15 reps per set, two sets.

Tricep Extension – keeping your upper arm parallel to your body and your elbows stable throughout the rep. Use the robe attachment to the standing tricep extension machine. Focus on a slow speed of movement and the finish of each rep. 15 reps per set, two sets.