Cycling Strength Series - Weight Training
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4The Tall Cyclist: Nikola Banishki's Cycling Blog
Cycling Strength Series 3 - Part 2: Weight Training
The Program (2x per week with 2 days for recovery in between)
This training cycle is composed of 6 weeks.
here
here
Execution is very important. This program builds up on the 6 week strength program outlined
and
. The weight
training is focusing on explosive power rather than pure strength, therefore the goal is to use less weight, however,
increase the speed with which you perform the motions. For example instead of doing a squat with 80kg (160lbs) for 4
seconds you squat 40kg (80lbs) in 2s. The work you do required remains the same! It is how you apply that power that is
different. This weight training is performed immediately after the
Part 3
Core Stability Training .
Put on little more weight as you go through the sets. Each week start heavier than where you finished the week before. Start
with the lower repetitions and increase as the program progresses. Like any exercise program if you are not familiar with
anything please ask an instructor or somebody qualified to supervise you. If done correctly weight training is not dangerous.
Keep your back strong and straight!
BB=barbell
DB=dumbell
KB=Kettlebell or that funky looking weight with handles
Exercise
Nr. of Sets
Nr. of Repetitions
Pull-up
3
Max
Back Squat (BB)
3-4
5-8
Box Jump (High)
3
8-12
Walking Lunge (KB)
3
8 each leg
Pulley (High)
3
12/15-9/12-7/10
Lateral Pulldown
3
8-12
Deadlift (BB)
3
12/15-9/12-7/10
Plate raise
3
6-8
Plate push
3
6-8
Plate rotation
3
4-6 each side
Torso twist
2-3
12-20 each side
Exercise Diagrams
Pull-up: Wide Grip, start with "pulling" yourself up with your back NOT with your arms. Try to squeeze your shoulder
blades together at the end of the motion. Do each set until your max, even if you have to jump off the floor for the last couple
of reps.
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