Winter Strength Training

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!

Body2Bike|WinterWeightTrainingProgramforCycling

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Thefollowingisarecordsheetforyoutotaketothegymsoyouhaveacopyoftheexercisesandaplacetorecordrepetitionsandweight.

SinglelegpressWeight Reps set

Row

Weight Reps set

Body2Bike|WinterWeightTrainingProgramforCycling

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Option1:Lungefreeweight

Weight Reps set

Option2:Lungeonmachine

Weight Reps set

Option3:Lungepliometrics

Weight Reps set

Body2Bike|WinterWeightTrainingProgramforCycling

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Latpulldown

Weight Reps set

Deadlift(nietvoormensenmetslechterug)

Weight Reps set

Body2Bike|WinterWeightTrainingProgramforCycling

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Optie1:Freebenchpressinverschillenderichtingen

Weight Reps set

Optie2:Freebenchpressmet1beenomhoog

Weight Reps set

Body2Bike|WinterWeightTrainingProgramforCycling

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Optie1:Squatfree

Weight Reps set

Optie2:SquatopmachineWeight Reps set

Optie3:SquatfreepliometricoptionforspeedphaseWeight Reps set

Body2Bike|WinterWeightTrainingProgramforCycling

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Hamstringenheupflexorinfietspositie

Weight Reps set

Body2Bike|WinterWeightTrainingProgramforCycling

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Optie1:Backextensionsopdebal,armenzij

Weight Reps set

Optie2:Backextensionsopdebal,armenvoor

Weight Reps set