Cycling Strength Series - Weight Training (Page 3 of 4) in pdf

Cycling Strength Series - Weight Training Page 3

The Tall Cyclist: Nikola Banishki's Cycling Blog

Cycling Strength Series 3 - Part 2: Weight Training

Deadlift (BB): Straight back, push you hips backward and lower the bar past your knees. In one controlled motion go back to

the starting position, push your hips towards the bar as if you want to be...ahem...intimate with it. Try to hold the bar as close

to you at all times.

Push Press: Feet shoulder width apart, hold the BB at shoulder width elbows pointing forward. Squat down a couple of cm

and as you straighten your legs push the BB above your head. Smooth controlled motion.

Plate Exercises: Performed together as a set

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Plate raise: Knees at shoulder width and slightly bent. Hold the plate (weight) on the side and move it up and down.

Same speed coming down as coming up. Smooth and controlled.

•

Plate push: From the top of our chest push the plate up and forward.

•

Plate rotation: Hold the plate in front of your face and move it around to the left (right), than the other way around.

Think of swinging a rope, sack, etc. around you. Stable lower body!

Cycling Strength Series - Weight Training Page 3