Training Tip –  Stretch Cords for Strength Work.

With gyms and weight rooms being closed for the foreseeable short term, many of us are looking for alternatives to do our strength work.  Stretch bands or cords are a good replacement for dumbbell / barbell work and they actually offer some advantages over traditional weights. Working with cords will not only strengthen and stretch, but they  also improve joint mobility, body symmetry, range of motion, and balance. You can work all of the various muscles groups that target swimming, cycling and running. If you go on-line or to YouTube, you will find many exercise series. Here’s one video for swimming you may find useful.

Whatever exercises you do, follow several important fundamentals: 

  • Maintain good posture and biomechanics through all movements. 
  • Move slowly and maintain the integrity of your core muscles. 
  • Perform 12 to 15 reps of each exercise to fatigue.
  • Stretching the cord increases the load on the muscle and joint, so use a light to medium resistance cord.

Train smart. Race fast (hopefully soon!)


Frank Adornato is a Certified Fitness Specialist. He has been training multi sport endurance athletes and people interested in health and fitness since 1995. He himself is a 5 time Ironman Triathlon finisher. Frank continues to train and compete. For more information on Fitness and Productivity please visit the contact page on this site.

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