Here is a very effective strength training program for cyclists based on multi-joint exercises with free weights, which indicates that this program is not for beginners.
If you are not familiar with lifting free weights, consider training the same exercises in a machine. Ask a fitness instructor in your local training gym.
Week 1 & 2 (Mondays and Thursdays)
Squat: 3×12 (technique)
Leg press: 2×12
Leg curl: 2×12
Bench press: 2×12
Chinups: 2×8
Deadlift: 3×5 (technique)
Week 3 & 4 (Mondays and Thursdays)
Squat: 4×8
Leg press: 2×8
Leg curl: 2×8
Bench press: 2×8
Chinups: 2×5
Deadlift: 4×4
Week 5 & 6 (Mondays and Thursdays)
Squat: 4×6
Leg press: 2×6
Leg curl: 2×6
Bench press: 2×6
Chinups: 3×3
Deadlift: 5×3
Week 7 & 8 (Mondays and Thursdays)
Squat: 5×5
Leg press: 3×5
Leg curl: 3×6
Bench press: 3×5
Chinups: 3×3
Deadlift: 5×3
Week 9 & 10 (Mondays and Thursdays)
Squat: 2×5 + 5×3
Leg press: 3×5
Leg curl: 3×5
Bench press: 3×3
Chinups: 3×3
Deadlift: 5×3
Week 11 & 12 (Mondays and Thursdays)
Squat: 8×3
Leg press: 3×5
Leg curl: 3×5
Bench press: 3×3
Chinups: 3×3
Deadlift: 5×3
Please remember that it is possible to combine this weight lifting program with one of these training plans.
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Hi,
nice programm cause it targets the maximum power, which is the base to all other forces in cycling. The only thing i am missing is, when you implement biking. I read 2 different things about it. First seperate leg training in the gym from biking or jump on the bike/spinningbike et cetera directly after workout.
Personaly i am used to hit the bike at the same day or directly after hard workout with weights for the legs. What would you recommend?
thx
Steffen
I normally recommend doing some cycling directly after weight training. I believe that this helps the muscles in the motor learning phase. A very important factor when we discuss weight training is how much of the strength we can convert to power on the bike. E.g. Leg extensions are not in the program because they are almost useless when trying to convert them to power on the bike.
Do you think Mondays and Thursdays the best days to integrate this strength program into one of your cycling schedules? What are your thoughts on the recovery aspects of lifting weights on Monday when the cycling schedule calls for a recovery day? Any advice on finding a good balance with simultaneous weight and cycling training would be helpful. Thank you.
My choice of Mondays and Thursdays are just to illustrate that you should not train on two following days. Have at least one day without strength training before you enter the gym again.
I normally recommend strength and cycling on the same days. Make a short warm up, do the strength training and finish your training schedule with some cycling. Then you have enough time for a day off or a recovery day.
Happy training!
This is to be done in one workout day? With heavy weights? I have lifted for over thirty years and this to me looks prety dangerous to someone not used to heavy training.
Dale,
It is a 12-week strength program - not a program for one single day.
/Jesper
Great routine! The best one I've found on the internet so far! I especially like the fact that all exercises are functional, i.e. mimics moving patterns used on the bike!
I have two questions though:
1 ”“ Why no additional core (I”™m thinking abs/hip flexors etc.) and calf exercises? I know you work these muscle groups when you squat and deadlift, but is that sufficient?
2 ”“ Heavy deadlifting twice a week seems like overkill. I have been doing weights for several years, and my experience tells me the once a week is enough if you use heavy weights. Your comments on this?
Actually, I”™m testing your program at the moment (week 5 as we speak), and besides the thing with the deadlift, It”™s working excellent. I solved the problem by cutting back the weight drastically and going really explosively into the lift, and now it works just fine!
Cool site in general btw, really looking forward to the training programs for beginners!
Kristian,
Thanks for commenting.
1) I believe that squats and deadlifts are sufficient or actually much better than traditional abs. I think it is a question about functionality.
It is okay to do additional exercise for core, but normally I don't include it in the programs for my riders.
2) It's a myth that you can't train deadlift more than once a week. Avoid failure training and don't even get close to failure training. Then there should be no problem and you will still gain a lot of strength.
Good luck with your training! :-)
Jesper
We know that high reps cause hypertrophy and weight gain. But yet you say, in this program, that until week 7, we need 12,8 and 6 reps (which are considered high). Wouldnt this cause hypertrophy?
Instead of 12 reps, why not 5 or 6 reps with same weight? And why do you advocate so many sets? I heard that Russian trainers do only 2 sets. Remember im just asking to learn; am not questioning you :)
Hi,
Should you mantain the same weight for each day? In other words, you have squats 3 x 12. Can you increase the weight every time, or you prefer to do all of them with a weight that you can amanage without going into failure mode?
Regards,