Cycling Strength Series - Weight Training (Page 2 of 4) in pdf

Cycling Strength Series - Weight Training Page 2

The Tall Cyclist: Nikola Banishki's Cycling Blog

Cycling Strength Series 3 - Part 2: Weight Training

Back Squat (BB): Barbell on your back; feet a wider than your shoulders. From your hips (think of it as pushing your butt

backwards) go down in a controlled manner until your thighs are nearly horizontal. Push your knees to the outside. Your

weight should be on your heels rather than on your toes! Speed and explosiveness; don't lock your knees!

Box jumps (High): Swing your arms backwards and jump on top of the box and back down. Land softly to avoid damaging

your knees. Start with the box higher than the previous training cycle.

Walking lunge (KB): With a KB in ONE arm start with left (right) foot and lunge forward. Really lean into it and try to "stop"

yourself as you lunge. Keep waking briskly without pausing to put your legs together.

Pulley (High): The cable should be roughly at a 45 degree angle. Prop yourself with you slightly bent legs. Keep your back

fixed and straight back. Hold the handle and squeeze your shoulderblades as you pull the handle towards you. Smooth

controlled motions.

Lateral Pulldown: This one is usually performed on a machine. Wide Grip, start with "pulling" with your back NOT with

your arms. Try to squeeze your shoulder blades together at the end of the motion. Pull to the top of your chest.

Cycling Strength Series - Weight Training Page 2