Cycling Strength Series - Weight Training Page 4
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4The Tall Cyclist: Nikola Banishki's Cycling Blog
Cycling Strength Series 3 - Part 2: Weight Training
Training Log
Exercise
Nr. of Sets
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Pull-up
3x(Max)
Back Squat (BB)
3-4x(5-8)
Box Jump (High)
3x8-12
Walking Lunge (KB)
3x8 each leg
Pulley (High)
3x(12/15-9/12-7/10)
Lateral Pulldown
3x8-12
Deadlift (BB)
3x(12/15-9/12-7/10)
Plate raise
3x6-8
Plate push
3x6-8
Plate rotation
3x4-6 each side
Torso twist
2-3x(12-20)
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