Month 1 - Cycling Strength Program

Trainer : Jean-Claude legras

Introduction
Getting started program. First 7 stretches are as warm up and cool down. Exercise 8-14 are to be done in a circuit style session completing each exercise on after the other. Goals over time is to complete 4 circuit of exercise 8-14. Over time this program can used as a warm up for cycling session (one set of each stretch and exercise).

Warm Up

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Adductor - StandingFlexibility110-12 slowmedium0
Backhand/Forehand Swing (Scapula)Flexibility110-12 slowlow0
Calf - Bent Knee Standing Against WallFlexibility110-12 slowmedium0
Forward Hip Swing (Hip)Flexibility110-12 slowmedium0
Quadriceps – StandingFlexibility2 30sec medium0
Chest – functionalFlexibility110-12 slowmedium0
Hip Flexor – KneelingFlexibility2260sec medium0
Bridge on FloorExercise410-12 slowmedium0
Cobra - FloorExercise412 slowmedium0
Abdominals - supine loweringExercise412 slowmedium0
Iso Abs - Side-LyingExercise412 slowmedium0
Iso Abs - Prone with Hip ExtensionExercise412 slowmedium0
Basic SquatExercise412 slowmedium0
LungeExercise412 slowmedium0
Side Iso-abs with CrunchExercise412    
Abdominal - 4-point drawing-in maneuverFlexibility412    
Warrior I PoseFlexibility4630 secslow  

Cool Down

Program Exercises

ADDUCTOR - STANDING

Reps: 10-12 | Sets: 1 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

View video
Preparation :
  • Begin with one leg straight and the opposite leg bent, lunging in the frontal plane.
  • Both feet are pointed straight ahead.
Movement :
  • Draw your belly button inward.
  • Next, slowly move deeper toward the bent leg until you feel a stretch in the straight leg groin area.
  • Hold for 20-30 seconds, repeat for 2-3 reps.
  • Switch sides and repeat directions.


Notes : 10 reps on each side.

BACKHAND/FOREHAND SWING (SCAPULA)

Reps: 10-12 | Sets: 1 | Intensity: low | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Face wall, place one hand shoulder height against the wall.
  • Soften knees.
Movement :
  • Reach hand down across the opposite knee.
  • Perform a gentle 'backhand swing' with your arm, rotating trunk.
  • Keep feet stationary while rotating the trunk and swinging the arm.
  • Keep the movement in a range of motion that feels comfortable.


Notes : 10 reps on each side

CALF - BENT KNEE STANDING AGAINST WALL

Reps: 10-12 | Sets: 1 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Stand near a wall.
  • Bring one leg forward for support.  Use your hand to lean against the wall.
  • Your back leg should be in subtalar neutral, pointing straight ahead  (about heel to toe alignment).
Movement :
  • Draw your belly button inward.
  • Keeping the rear foot flat on the floor bend your rear knee until slight tension is felt.
  • Do not allow your foot and/or knee to collapse inward or roll outward.
  • Hold for 20-30 seconds, repeat for 2-3 reps.


Notes : !0 slow controlled repetitions on each side

FORWARD HIP SWING (HIP)

Reps: 10-12 | Sets: 1 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Client is balanced on outside leg with inside arm stabilising on a wall.
Movement :
  • Gently allow the inside leg to swing in a 'pendulum' fashion while stabilising outside leg in slight flex.
  • Don't force the swing as this will cause excessive extension of lower lumbar spine.


Notes : 10 controlled swings on each leg

QUADRICEPS – STANDING

Reps: -- | Sets: 2 | Intensity: medium | Tempo: -- | Rest: 0 | Duration: 30sec

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Preparation :
  • Stand as pictured, with 'tall' posture in optimal alignment, grasping one ankle.
Movement :
  • Perform a posterior pelvic tilt while squeezing the glute of the stretching leg.
  • Hold for 20-30 seconds, repeat for 2-3 reps.

Notes : 2 x Hold for 30 sec each side

CHEST – FUNCTIONAL

Reps: 10-12 | Sets: 1 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Stand 'tall' with abs 'drawn-in' and glutes contracted.
  • Begin with arms straight out to the side (abducted).
Movement :
  • Exhale as the shoulders are externally rotated (palms up) and the shoulder blades are retracted.
  • DO NOT ALLOW INCREASED LORDOSIS AND/OR CERVICAL PROTRACTION TO OCCUR.
  • Swing arms through horizontal ADD/Abduction in a full available ROM using controlled momentum for desired number of repetitions.


Notes : Slow and controlled .

HIP FLEXOR – KNEELING

Reps: 2 | Sets: 2 | Intensity: medium | Tempo: -- | Rest: 0 | Duration: 60sec

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Preparation :
  • Kneel on one knee as pictured.
  • Slightly abduct and internally rotate the back leg.
Movement :
  • Draw your belly button inward (activating the deep abdominal stabilising mechanism).
  • Tighten glutes and perform a posterior pelvic tilt.
  • Hold for 20-30 seconds, repeat for 2-3 reps.
  • Avoid arching low back!
  • Motion occurs predominately at the pelvis (posterior pelvic tilt), the back leg should not move.

Notes : Hold for approximately 60 sec each side

BRIDGE ON FLOOR

Reps: 10-12 | Sets: 4 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
  • Activate core by drawing navel towards the spine and squeezing the glutes.
Movement :
  • With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
  • Hold and slowly return back to floor, touching floor momentarily then repeat.
  • If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again.


Notes : Work your way up to 4 sets of 12 reps

COBRA - FLOOR

Reps: 12 | Sets: 4 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Laying face down on the floor in prone position, have arms beside your hips.
  • Activate core by drawing in navel towards spine and squeezing glutes.
Movement :
  • With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
  • Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
  • Upon completion of the movement, repeat.
  • Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable – no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.


Notes : Slow and controlled Keep your core on

ABDOMINALS - SUPINE LOWERING

Reps: 12 | Sets: 4 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise - this engages the nervous system.
  • Ensure that the client is VERY proficient at performing reverse sit-ups and has VERY good core stability before prescribing this exercise.
Movement :
  • Start lying supine with neutral spine angles and the arms to the side of the body.
  • The legs are bent into triple flexion (at the hips, knees and ankles).
  • Start with the feet up in the air and the thighs perpendicular to the ground.
  • SLOWLY lower the legs.
  • Return to the start position and repeat.
  • Trainers: Watch for excessive motion in the lumbar spine - this may indicate weakness in the core.


Notes : Keep arms and shoulders locked on the floor

ISO ABS - SIDE-LYING

Reps: 12 | Sets: 4 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Lie on the right side with elbows, shoulders, hips and knees in alignment and knees bent to 90°.
  • Before movement begins, optimal postural alignment is mandatory.
  • Place right elbow directly under the right shoulder for support.
Movement :
  • Draw your lower abdomen inward toward your spine.
  • While maintaining the drawing-in maneuver, lift body up onto forearm and knee as shown.
  • Hold for 5-10 seconds (seconds may vary depending on individual abilities).
  • While still maintaining the drawing-in maneuver, lower to the floor.
  • Repeat recommended repetitions.
  • The cervical spine must stay in a neutral position!
  • Do not sacrifice form for more repetitions.


Notes : Keep the core and glutes on

ISO ABS - PRONE WITH HIP EXTENSION

Reps: 12 | Sets: 4 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate the core with a good drawing in and pelvic floor contraction.
Movement :
  • Begin in a iso abs prone position forming a straight line from head to toe, resting on forearms and toes.
  • Draw abs inward, and extend 1 hip by activating glutes and lifting one leg off the ground (extension of hip, knee and ankle dorsiflexion).
  • Hold and slowly return leg to ground and then body to the ground, keeping chin tucked and back flat.


Notes : Tuck the pelvis, Keep the core and gluten on

BASIC SQUAT

Reps: 12 | Sets: 4 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae) before prescribing this exercise.
Movement :
  • Stand tall with the gaze straight ahead.
  • Initiate a squat with a knee bend.
  • As the knees bend past 10°, push the hips back and keep bending the knees.
  • Only descend into the squat half way as shown.
  • Squat back up and repeat pattern.


Notes : Slow controlled keep pressure even over both feet

LUNGE

Reps: 12 | Sets: 4 | Intensity: medium | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • Start with small step and a shallow knee drop.
  • Don’t try to control the movement consciously, allow the body to react to the ground reaction, gravity and momentum.
Movement :
  • Step in a sagittal plane, allowing the body to react to the ground force, gravity and momentum.
  • Return to the starting position and alternate.
  • As the movement looks more fluent, gradually increase the ROM of the step.


Notes : Slow controlled movements. Keep knee in line with toes.

SIDE ISO-ABS WITH CRUNCH

Reps: 12 | Sets: 4 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
  • Initiate a thorough dynamic warm-up prior to starting this exercise.
  • This engages the nervous system.
Movement :
  • This movement involves a side iso-abs hold with a rotation crunch motion.
  • Perform a side iso-abs hold.
  • Take the top arm, place the hand behind the ear and rotate the elbow towards the ground (as shown).
  • Repeat for desired number of repetitions.
  • TRAINERS: Ensure the body line is straight, the visual gaze is straight ahead and the shoulders and trunk rotate.


Notes : 12 each side

ABDOMINAL - 4-POINT DRAWING-IN MANEUVER

Reps: 12 | Sets: 4 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Assume a 4-point stance on hands and knees in a neutral spine from head to sacrum.
Movement :
  • Draw the lower abdomen up and in while breathing naturally.
  • When performed correctly, the lower abdomen will elevate before upper.
  • The client must maintain neutral spinal posture. There should be no movement from the spine while drawing inward.
  • Maintain engagement for designated time, repeat.


WARRIOR I POSE

Reps: 6 | Sets: 4 | Intensity: -- | Tempo: slow | Rest: -- | Duration: 30 sec

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Preparation :
  • Start in a standing position.
Movement :
  • Step laterally with the left leg until the legs are about 3 feet apart.
  • Move the right foot until it is directly facing the front
  • Turn the left foot so that it is at a 45° angle to the front foot
  • Lunge into the right leg until you are approx. at a 90° angle at the knee joint
  • Keep the left leg straight throughout the movement
  • Turn the torso facing the same direction as the right foot
  • Raise both arms in full extension above the head in alignment with the ears
  • Extend the neck to look up at the hands.


Notes : hold for 30 sec each side

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