Coach Alan was kind enough to send me a bunch of youtube links, giving me a great intro into strength training.

I tried many of them on a Sat.

My weights are light, I'm dainty ya'll.

hip carry squats, shoulder carry squats, over the head squats.
14#x 37 reps (split into 3 sets)

kettlebell sumo dead lift high pull.
20# x 30 (split into 3 sets)

kettlebell snatch lift
14# x 37 (split into 3 sets) each hand

Russian twists
3 x20
and the other usual ab stuff.

Ran on Sunday.
I can't move today.

So,yay!!! It works.
Thanks coach!