This page is for the NCBP Group Strength & Conditioning classes. Here you will find workouts, exercise videos and information that we have discussed during our training sessions. If you have any questions you can reach me at

Please feel free to explore our website for more information on Training Articles, Exercise Highlights, Race Reports, etc.

Strength Workouts:

Stability 1 Workout: 
Complete 1 - 2x's each week

Goal is to gain strength and stability of the bodies joints to better prepare them for the training ahead. You can complete the workout in a circuit training fashion by moving from one exercise immediately to the next and repeat until all sets are finished. 

  1. Walk, Jog, Bike or Precor for 10-20 minutes
  2. Quadruped Opposite Arm Leg Extensions (video) - From all fours on the floor, keep stomach tight & watch for arching of lower back
    3 sets 10 reps ea. side
  3. Medicine Ball Chop & Reach Circuit (video) - Slight bend in knees when chopping, watch for excessive arching of the low back when arms are straight over head.
    3 sets 15 chops, 10 alt. reaches to the front & side
  4. Straight Arm Plank (video) - Arms are fully extended inline with shoulders, keep head & neck neutral and stomach drawn inward. If you feel low back strain, stop & rest, then continue. Can be done from knees.
    3 sets 30-60 seconds
  5. Inverted Pull-up or Cable Pulldown - Using the handles hanging from the ceiling, pull leading with the chest, keeping spine and head neutral. Use the cable machine with it's arms fully extended up and pulldown alternating.
    3 sets 5 - 20 reps
  6. Bodyweight Squats (video) - Feet inline with hips or slightly outside. Keep feet flat on the floor, sitting the butt back when squatting.
    3 sets 15 - 50 reps
  7. Floor Shoulder Y's (video) - Laying flat on your stomach, head just off the floor and spine neutral. Arms must be locked out for each movement and be sure not to elevate shoulders toward ears, goal is to keep them back as you complete each rep.
    2 sets 10-15 reps each
  8. Single Leg 1 Arm Reach (video) - Balance on 1 leg, reach with the opposite arm 2 feet in front while slightly bending the knee of the balanced leg.
    2 - 3 sets 6-15 reps
  9. Walk, Jog, or Bike for 10-40 minutes.

Cardio Workouts:

Bike, Run, Precor or Row for 20-60 minutes 2-4 x's each week.

This can be accomplished 1st thing in the morning, during your lunch break or spread out in 10 minute bouts throughout the day. The goal is to be consistent each week and knowing that even 10 minutes of high intensity work can offer significant benefits. 

Until you get in a good rhythm for a couple of weeks with your training, keep your exercise intensity down around an RPE of 2 - 5 on a 1 - 10 scale, with 1 = extremely easy and 10 all out effort. Click here for more information on RPE (Rating Perceived Exertion).

Shoulder External Rotations:
3 sets of 8 - 20 reps. Each rep is slow and controlled. Use a light weight 2 - 5 lbs or easy band.

For those who have shoulder, elbow, neck or wrist issues complete any of the exercise choices in the video 2 - 3x's each week. This should be done on its own or at the end of a workout so not to fatigue the rotator cuff of the shoulder joint before a workout. You can and should do 1 light set before each workout to activate the area and bring blood to the area to better prepare it for the workout.

Videos of exercises we have done:

Quadruped Opposite Arm / Leg Extensions - On all fours, draw in navel, extend opposite arm & leg to full extension, keeping a straight line through the core, keep the navel drawn in and engage the glute. Watch for compensations such as arching of your lower back, elevating your shoulders, dropping the head, etc.

Medicine Ball Chop & Reach Circuit - We use the medicine ball chop and reach circuit as a warm-up to a training session. This multi-planner movement is a functional way to activate the body and prepare it for the demands of the session ahead. This movement can also be integrated into the session and used for a specific purpose. It consists of 80 total repetitions. This is one example, with many variations offering different training responses.

Advanced Push-Ups - These are a great way to strengthen your core while enhancing upper body strength. The core not only involves the abdominals but includes the muscles of the lumbar, thoracic and cervical spine, along with the pelvic girdle and hip joint. The push-ups in the video demonstrate the involvement of the core for stabilization and performance. These are just a few examples. Be sure to progress accordingly. Watch for compensations such as, low back arching, shoulders elevating or range of motion limitations. If any compensations occur, be sure to regress. 

Floor Shoulder Y's - Lay on your stomach with both arms out in front in a Y position, arms are locked out at the elbow & thumbs pointing up. Keep the shoulders down & back, head neutral. Slowly raise the arms off the floor as high as you can without compensating by raising the chest off the floor, bending the elbows, dropping the head or elevating the shoulders.

Training with ropes offers a great opportunity to condition your cardiovascular & energy systems as well as strengthen your core, functional strength and grip strength. At a time when the weather may have athletes searching for motivating & challenging ways to attack their fitness, rope training is a great option. There are many types of ropes you can use. The common ones are 1.5 & 2 inch thick ropes that are 30 to 50 feet in length. They also go up to 100+ feet. You can purchase them in Manilla, nylon, danline & a few others. 

Bodyweight squats are great exercises to build strength & endurance, they are also very integral in assessing biomechanics, imbalances & human movement patterns. This video takes you through the Bodyweight Squat, Prisoner Squat and Overhead Squat.

Core Bracing is essential to use within the foundation building part of your program and throughout your programs progression. These movements are for strengthening and adding stability to your core (abdominals, lumbo-pelvic hip complex, etc.). This video shows a few variations from basic to advanced. You want to be able to hold a plank for a minimum of 60 seconds without feeling anything in the low back or compensating in anyway before progressing to a more advanced movement. Be sure to keep your navel drawn-in from beginning to end of the set. 

Single leg reaches are great for developing stability, balance and strength of the foot, ankle, knee and hip complex. This will lead to initial enhancements of your ability to accelerate, decelerate and stabilize movement. Develop a fitness base for the basic reach 1st and show no compensations before progressing. Basic reach = 20 repetitions of a single leg reach to 1 cone 2 feet in front. Watch for the knee bowing out or collapsing inward