Body2Bike WinterWeightTrainingProgramforCycling WINTERWEIGHTTRAININGPROGRAMFORCYCLING BASICPRINCIPLES First4 6weeks: Technique: Thisisyourhighestpriority,neversacrificetechniqueforweight.Beginwithlongerrepsofbetween12and16 with2to3sets.focusontechniqueyouwillneedtostartwithlightornoweight.whenthetechniqueis strong,onlythencanyoubegintoincreaseweight. Endurance: Whenyouareabletoholdgoodformatmaximalrepetitionswiththecurrentweight,thenitistimeto increaseyourweights.thisisabasesectionofyourprogramandneedstobefollowedfor3to6weeks. After4 6weeksadd: Power: Isuggesttopick2ofthelowerbodyexercisesthatweoutline,youchoosee.g.squatandlegpress.Youstill continuewithenduranceoftheotherexercisesbutwiththesepurepowerexercises,decreaserepsand increaseweight.eg.3setsof8x3.holdgoodformuntilthelastrep.ifyoudostrengthtrainingallyear,you needtochangetheseexercises.ifonlyforthewinter,youcansticktotheseexercises. After6 10weeksadd: Speed: Speedisinthelastphaseoftheprogram.Thisiswhereyoubegintoplaywithspeedandtempoofhowyou dotheexercises.thisisalsowhereyoucanimplementpliometrics.e.gsquatswith5secdown,5sechold,5 secup.followedbysquatjumpstofatigue. Therearemanydifferenttechniquesandexercisesyoucando.Theonlything,Isuggestnottodoislegextensions onthemachine.asifinditdangerousforthekneeanditisasinglejointedexercisewhichisnotefficientfor cycling. STRETCH Aftereveryexercise,youwillfindasmallpictureofastretch. Thisisageneralprogram PleaseunderstandthatIwritethisasageneralprogram.Dependingonyourexperiencesandyourbodycondition, itisessentialthatyouadapttoyourownneeds.ifyouhavequestions,seekoutaprofessionalfitnessexpertto helpyou.neverworkthroughpain.youareresponsibleforyourbody,ifitistalkingtoyou,makesureyoulisten. Youmustlookatthevideofirsttoseetechniqueandsafetyissues. SAFETYPRECAUTIONS Pleasedonotworkthroughpain.Listentoyourbody.Thereareriskswithallexercises.Onlyyoutakefull responsibilityforyourownpersonalsafety.donottakerisksbeyondyourlevelofexperienceorstrength. Rememberformandfunctionmustneverbesacrificedforpower. Alwaysthinkaboutyourbikeposition,howyoucantransferthepoweryoumakeinthegymontothebike. MUSTIMPORTANTLY:HAVEFUN! Page1of8
Body2Bike WinterWeightTrainingProgramforCycling Thefollowingisarecordsheetforyoutotaketothegymsoyouhaveacopyoftheexercisesandaplacetorecord repetitionsandweight. Singlelegpress Weight Reps set Reps set Row Weight Page2of8
Body2Bike WinterWeightTrainingProgramforCycling Option1:Lungefreeweight Weight Reps Option2:Lungeonmachine Weight Reps Option3:Lungepliometrics Weight Reps set set set Page3of8
Body2Bike WinterWeightTrainingProgramforCycling Latpulldown Weight Reps set Deadlift(nietvoormensenmetslechterug) Weight Reps set Page4of8
Body2Bike WinterWeightTrainingProgramforCycling Optie1:Freebenchpressinverschillenderichtingen Weight Reps set Optie2:Freebenchpressmet1beenomhoog Weight Reps set Page5of8
Body2Bike WinterWeightTrainingProgramforCycling Optie1:Squatfree Weight Reps Optie2:Squatopmachine Weight Reps set set Optie3:Squatfreepliometricoptionforspeedphase Weight Reps set Page6of8
Body2Bike WinterWeightTrainingProgramforCycling Hamstringenheupflexorinfietspositie Weight Reps set Page7of8
Body2Bike WinterWeightTrainingProgramforCycling Optie1:Backextensionsopdebal,armenzij Weight Reps set Optie2:Backextensionsopdebal,armenvoor Weight Reps set Page8of8