Download - Winter Strength Training
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Body2Bike|WinterWeightTrainingProgramforCycling
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WINTERWEIGHTTRAININGPROGRAMFORCYCLING
BASICPRINCIPLESFirst46weeks: Technique:
Thisisyourhighestpriority,neversacrificetechniqueforweight.Beginwithlongerrepsofbetween12and16with2to3sets.Focusontechniqueyouwillneedtostartwithlightornoweight.Whenthetechniqueisstrong,onlythencanyoubegintoincreaseweight.
Endurance:Whenyouareabletoholdgoodformatmaximalrepetitionswiththecurrentweight,thenitistimetoincreaseyourweights.Thisisabasesectionofyourprogramandneedstobefollowedfor3to6weeks.
After46weeksadd: Power:
Isuggesttopick2ofthelowerbodyexercisesthatweoutline,youchoosee.g.squatandlegpress.Youstillcontinuewithenduranceoftheotherexercisesbutwiththesepurepowerexercises,decreaserepsandincreaseweight.Eg.3setsof8x3.Holdgoodformuntilthelastrep.Ifyoudostrengthtrainingallyear,youneedtochangetheseexercises.Ifonlyforthewinter,youcansticktotheseexercises.
After610weeksadd: Speed:
Speedisinthelastphaseoftheprogram.Thisiswhereyoubegintoplaywithspeedandtempoofhowyoudotheexercises.Thisisalsowhereyoucanimplementpliometrics.E.gsquatswith5secdown,5sechold,5secup.Followedbysquatjumpstofatigue.
Therearemanydifferenttechniquesandexercisesyoucando.Theonlything,Isuggestnottodoislegextensionsonthemachine.AsIfinditdangerousforthekneeanditisasinglejointedexercisewhichisnotefficientforcycling.
STRETCHAftereveryexercise,youwillfindasmallpictureofastretch.ThisisageneralprogramPleaseunderstandthatIwritethisasageneralprogram.Dependingonyourexperiencesandyourbodycondition,itisessentialthatyouadapttoyourownneeds.Ifyouhavequestions,seekoutaprofessionalfitnessexperttohelpyou.Neverworkthroughpain.Youareresponsibleforyourbody,ifitistalkingtoyou,makesureyoulisten.Youmustlookatthevideofirsttoseetechniqueandsafetyissues.
SAFETYPRECAUTIONSPleasedonotworkthroughpain.Listentoyourbody.Thereareriskswithallexercises.Onlyyoutakefullresponsibilityforyourownpersonalsafety.Donottakerisksbeyondyourlevelofexperienceorstrength.Rememberformandfunctionmustneverbesacrificedforpower.Alwaysthinkaboutyourbikeposition,howyoucantransferthepoweryoumakeinthegymontothebike.
MUSTIMPORTANTLY:HAVEFUN!
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Body2Bike|WinterWeightTrainingProgramforCycling
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Thefollowingisarecordsheetforyoutotaketothegymsoyouhaveacopyoftheexercisesandaplacetorecordrepetitionsandweight.
SinglelegpressWeight Reps set
Row
Weight Reps set
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Body2Bike|WinterWeightTrainingProgramforCycling
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Option1:Lungefreeweight
Weight Reps set
Option2:Lungeonmachine
Weight Reps set
Option3:Lungepliometrics
Weight Reps set
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Body2Bike|WinterWeightTrainingProgramforCycling
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Latpulldown
Weight Reps set
Deadlift(nietvoormensenmetslechterug)
Weight Reps set
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Body2Bike|WinterWeightTrainingProgramforCycling
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Optie1:Freebenchpressinverschillenderichtingen
Weight Reps set
Optie2:Freebenchpressmet1beenomhoog
Weight Reps set
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Body2Bike|WinterWeightTrainingProgramforCycling
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Optie1:Squatfree
Weight Reps set
Optie2:SquatopmachineWeight Reps set
Optie3:SquatfreepliometricoptionforspeedphaseWeight Reps set
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Body2Bike|WinterWeightTrainingProgramforCycling
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Hamstringenheupflexorinfietspositie
Weight Reps set
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Body2Bike|WinterWeightTrainingProgramforCycling
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Optie1:Backextensionsopdebal,armenzij
Weight Reps set
Optie2:Backextensionsopdebal,armenvoor
Weight Reps set