One-Hour Workout: Speed And Power-Boosting Strength Set

This workout from coach Tony Zamora translates well into power and strength you’ll notice in the pool, on the bike and on the run.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s strength workout comes from Tony Zamora, the founder of TZCoaching based in Oak Park, Ill. “Having a well-structured weight lifting workout can do wonders to not only help you increase your speed and power, but will also help you minimize the risk of injury and help keep your bones strong as you age,” he says. “This workout translates well into power and strength you’ll notice in the pool, on the bike and on the run.”

That said, Zamora warns when you begin this routine you may feel sluggish in your endurance training, but don’t let that deter you! Keep at it, and you’ll notice the gains after a couple of months. Start off with light weights, around 50–60 percent of your max, and focus on proper form. After two weeks, progress into the max weight you can lift for the given reps.

“What I love about this workout is that it’s quick and efficient.  In less than 60 minutes, you’ll be sweating and shaking,” Zamora says. “With the seven exercises here, you really are focusing on a full-body workout, as each exercise is comprised of compound movements hitting every muscle group in a short period of time, making the most of your limited time!”

RELATED – One-Hour Workout: Functional Strength Work


10 min total, with 5 min of foam rolling and stretching

Then do three rounds: 10–20 push-ups, pull-ups and lunges going from one exercise to the next non-stop. Stretch between.

Main Set

Goblet squat
4×8 reps

Stand with feet shoulder-width apart. Grab a dumbbell or kettlebell with both hands and keep close to your chest then, keeping your back straight, squat down until your elbows touch the inside of your knees.

Single-leg squat
4×8 reps on each leg

Position a bench or box about 2 feet behind you. Place the top of one foot on the bench. Stand tall with a dumbbell in each hand. Then slowly lower yourself down making sure your front knee stays behind your foot.

6×4 reps

Start by facing a barbell either on the floor or on a rack. Squat down, using reverse grip (one hand up, one hand down) and grab the bar shoulder width apart. Driving through your heels, lift and extend the knee thinking of lifting your chest and squeezing your glutes. Begin lowering the bar by pushing your hips back—don’t bend your back! Imagine someone pulling your hips back by a rope around your hips.

I do this next set of workouts at a cable station. Do one set (8 reps) of each exercise with no rest between each. Recover for 60 seconds and move on to the next set. Do four sets total.

Chest press
Using a pulley around chest height, stand facing away from the machine with a cable coming under your armpit. Press the cable away from you in a fast movement, returning slowly to your chest.

Cable pull
Using the same pulley height you used for the chest press, simply turn around and now face the machine. Using strong and quick movements, pull the cable towards you concentrating on standing tall and squeezing your glutes and back while you pull the cable.

Pallof press
30-second hold each side

Again using the same cable, stand with the machine perpendicular to you. Grab the pulley handle and begin by holding it against your chest. Then, press the handle away from you, making sure you remain standing strong. Using your core, resist any rotation of your body and maintain focus straight ahead of you. Hold this position for 30 seconds, turn the other way, and repeat the hold from the other side.

30–60 second hold

Without leaving the cable station (you have more sets to do!), assume a standard pushup position, with weight on your forearms instead of your hands. Brace your core, hold and squeeze your glutes as hard as you can. Hold for 30–60 seconds or until your form breaks.


Foam roll, taking your time over sensitive spots, and stretch.

More one-hour workouts.

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