Month 2 / 3 - Cycling Conditioning: Advanced Workout

Trainer : Jean-Claude legras

Introduction
This program focuses on leg strength for a moderately experienced cyclist who wants to take their performance on the bike to the next level.

Warm Up
The first 4 exercises are to be done back to back as a circuit with 1 minute rest between sets.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Squat - Shoulder Flexion and Rotation with Medicine BallExercise 230 secs   
Rotary Torso and Chest - Prone on Stability BallFlexibility 230 secs   
1 leg track leg swingFlexibility 230 secs   
Iron CrossFlexibility 230 secs   
Barbell CleanExercise45-8N/Afasthigh2 mins
Barbell Squat: Front HoldExercise36-10N/A4-0-1-0high2 mins
Barbell Squat with Back Step: Back HoldExercise38-12N/Aslowhigh2 mins
Plyometric Split Jumps with Aerobic StepperExercise3N/A30 secsfasthigh 
Leg Extension - SeatedExercise      
Ice SkatersExercise3N/A30 secsfasthighN/A
Leg Press - MachineExercise310-12 slowhigh 
Deadlift - Snatch GripExercise38-12N/A3-0-1-0high2mins
Leg Curl - ProneExercise310 slowhigh 
Leg Raise: Prone over Stability BallExercise312-15N/A3-0-1-0highN/A
Deadlift to Row with Barbell SuitcaseExercise48-12N/Amediumhigh1 min 30 secs
Warrior I PoseFlexibility 130 secs   
Warrior II PoseFlexibility 130 secs   
Triangle PoseFlexibility 130 secs   

Cool Down
The last 3 exercises are to be done back to back as a circuit, with the aim being to open up the hips and mobilize the spine.

Program Exercises

SQUAT - SHOULDER FLEXION AND ROTATION WITH MEDICINE BALL

Reps: 2 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 secs

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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 :
  • Start with LIGHT medicine ball and perfect the movement before adding load or velocity to the movement.
  • Begin with the feet shoulder-width apart, pointing straight ahead - arms are straight and the medicine ball is in front of the pelvis.
  • Squat down to a comfortable depth without compensation maintaining the same arm position.
  • Simultaneously, squat up to triple extension (at hips, knees and ankles) while flexing arms above head and rotating the trunk to one side (as shown).
  • Slowly lower, repeat desired number of reps and switch sides.
  • TRAINERS: Watch and correct: knees collapsing in, feet externally rotating, excessive trunk flexion in the squat, and excessive lumbar lordosis when arms travel overhead.


ROTARY TORSO AND CHEST - PRONE ON STABILITY BALL

Reps: 2 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 secs

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Preparation :
  • Start lying prone over the ball.
Movement :
  • From a prone position, rotate the spine and hips to a side-lying position.
  • Lift the upper arm towards the ceiling at and the lower arm towards the floor at the same time.
  • Hold for 20-30 seconds, repeat for 2-3 reps.

1 LEG TRACK LEG SWING

Reps: 2 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 secs

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Preparation :
  • Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, which engages the nervous system.
Movement :
  • This dynamic movement pattern involves taking the leg through an active run pattern while balancing on opposite leg.
  • Start by leaning the body about 30° and bringing trial leg up in triple flexion (at the foot, knee and hip) as shown.
  • Quickly accelerate the leg into triple extension (at the foot, knee and hip), briefly brushing the forefoot on the ground as it passes the planted foot.
  • At a moderate speed, bring the leg back to triple flexion and repeat.
  • Adjust pace and rhythm according to your ability to maintain balance and posture during the movement pattern.

Notes : 30 seconds on each leg.

IRON CROSS

Reps: 2 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 secs

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Preparation :
  • Lie on the floor with proper posture in the kinetic chain, the arms out to the side, palms facing up.
  • Ensure that the client maintains adequate drawing-in to maintain ideal spinal angles.
Movement :
  • Start the movement by lifting one straight leg up and over towards the opposite hand (as shown).
  • The movement should be fluid and SLOW, and rotation should occur through the entire Lumbo Pelvic Hip Complex.
  • TRAINERS: Watch that the head and shoulders stay on the ground; that there is a fluid movement through the lumbar spine, hips, and pelvis; and that the kicking foot can touch the outstretched hand – if not, more corrective stretching is needed.

BARBELL CLEAN

Reps: 5-8 | Sets: 4 | Intensity: high | Tempo: fast | Rest: 2 mins | Duration: N/A

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Preparation :
  • Begin with feet shoulder-width apart and toes pointing forward.
  • Grasp the barbell with both hands slightly wider than shoulder-width apart (palms facing body).
Movement :
  • Descend into squat reaching barbell towards floor, maintaining a neutral posture with the spine.
  • As you reach the load phase, use the stretch/shorten technique to perform an explosive triple extension movement in the lower extremities, to initiate the barbell ascent in a vertical, linear fashion (close to body).
  • As bar becomes weightless, simultaneously drop into a deep squat to get under the weight and rotate the arms/hands underneath and cradle the weight in front of the shoulders as shown.
  • Contract glutes to stand into a full upright position with bar resting on your chest.
  • Carefully lower the barbell back to the starting position.
  • Reset and repeat desired repetitions.

BARBELL SQUAT: FRONT HOLD

Reps: 6-10 | Sets: 3 | Intensity: high | Tempo: 4-0-1-0 | Rest: 2 mins | Duration: N/A

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Preparation :
  • Stand with feet pointed STRAIGHT AHEAD with a barbell placed comfortably on the top of the shoulder musculature.
  • Be sure to position your head up over shoulders and shoulders in line with hips, (i.e., neutral spine).
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
  • During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
  • While maintaining tone in the lower abdomen and optimal kinetic chain alignment, 'drive' through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow bodyweight to shift toward the toes.
  • The knees should track over the second and third toe.
  • Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body.
  • Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.


Notes : Superset this exercise with the 1 Leg Jump Step Up.

BARBELL SQUAT WITH BACK STEP: BACK HOLD

Reps: 8-12 | Sets: 3 | Intensity: high | Tempo: slow | Rest: 2 mins | Duration: N/A

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Preparation :
  • Position bar inferior to the C7 cervical vertebrae, so bar isn't putting pressure on the vertebrae.
  • Grip the bar with the hands as close to the shoulders as possible (this stabilises the gleno-humeral joint).
  • Activate the core with a drawing in and pelvic floor contraction.
  • Take a deep diaphragmatic breath to charge the thoracic and abdominal cavities.
Movement :
  • Squat down to a depth that you can control with good posture and alignment in the feet and knees.
  • In the lowest point in the squat, rotate a leg 90° and step back.
  • Open up the hips to that side and MAKE SURE that BOTH knees are in line with their respective toes.
  • Rotate back to feet straight ahead and squat back up.


Notes : Superset this exercise with Ice Skaters.

PLYOMETRIC SPLIT JUMPS WITH AEROBIC STEPPER

Reps: N/A | Sets: 3 | Intensity: high | Tempo: fast | Rest: -- | Duration: 30 secs

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Preparation :
  • Begin 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 :
  • Start with short box or step and master technique before proceeding to taller box.
  • Start with one flat foot (even pressure on toes and heel) on the box and other foot on ground.
  • While initiating the movement from the ground leg, simultaneously push through heel of box leg, hop up in the air, swing arms into full flexion and land with opposite foot on the box and step back to the starting position.
  • Immediately repeat so a rhythmic pattern is achieved (as shown).
  • Make sure to decelerate the body with the BOX leg.
  • ENSURE that hips stay level through this exercise.

LEG EXTENSION - SEATED

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

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Preparation :
  • Sit in the machine and make sure that your knees are aligned with the axis of the machine and your patella is centered.
  • The extremity leg pad should sit comfortably on the lower leg.
  • Note: If axial alignment is achived, the extrimity pad should not ride up and down your leg when motion is inrtoduced.
Movement :
  • Draw your belly button inward.
  • Tighten the quadriceps and slowly begin pulling your lower legs out keeping them straigth.
  • Hold and slowly lower the legs back to the starting positioin.
  • Do not point your knees inward or outward, keep them centerd.
     
     


ICE SKATERS

Reps: N/A | Sets: 3 | Intensity: high | Tempo: fast | Rest: N/A | Duration: 30 secs

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Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
Movement :
  • Begin in runner’s stance, knees and elbows bent.
  • The beginner version of this exercises is done moving side to side.
  • Perform a lateral hop, accelerating through the outside leg and keep the body in good alignment.
  • Land on a flat foot (the heel and toes at the same time) and decelerate through knee and hip flexion.
  • Jump back to starting position with same technique.
  • Make sure to control hips in a frontal plane and keep your centre of gravity inside the planted leg.
  • Progression: frontal and transverse ice skater.


LEG PRESS - MACHINE

Reps: 10-12 | Sets: 3 | Intensity: high | Tempo: slow | Rest: -- | Duration: --

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Preparation :
  1. Adjust back pad for comfort.
    Note: The higher the back pad position, the greater the hamstring length due to the increased hip angle.
  2. Once seated in machine, attain neutral alignment of the spine.
  3. Position feet shoulder width or wider, in a comfortable position for the client.
  4. Height of feet should be adjusted to obtain no more than 90 degrees of knee flexion and feet should remain flat on the platform.
  5. Keep hips in pad.  Once stabilized
Movement :
  1. From the start position, draw your belly button inward toward your spine.
  2. Slowly straighten the legs to full extension or just short of full extension.
  3. To return to the start position, flex the knees to lower the weight stack, the hips should not rotate upward when knees are flexed and client is returning to start position.
  4. How far the knees extend (returning to start position) will depend on individual control capabilities. Full extension is permissible when controlled.  Due to the direction of resistance, beware of hyperextension of the knee.
  5. Check knee alignment, stabilize spine and repeat under control.
  6. Always be in complete control of resistance.  You should be able to stop resistance at any time during the exercise.  If stopping is not possible, decrease resista


DEADLIFT - SNATCH GRIP

Reps: 8-12 | Sets: 3 | Intensity: high | Tempo: 3-0-1-0 | Rest: 2mins | Duration: N/A

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Preparation :
  • Ensure that the client/athlete hinges well from the hips, keeps the knees slightly bent, and maintains good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
Movement :
  • This movement involves a deadlift with a hand grip that is approximately 20 centimeters wider than shoulder width (a ‘hook’ grip may be used).
  • For added text on the deadlift – see ‘deadlift’ in the exercise library.
  • Begin with light weight as technique is crucial (approx. 30% of deadlift weight).
  • Grip the bar and point the elbows away from each other while keeping the gaze towards the horizon.
  • Hinge at the hips (keeping the knees slightly bent) and bow forward at the waist … keeping the back flat.
  • Once in a flexed position, only descend as far as you can maintain a flat position in the spine … if you start rounding the back, the ROM and/or the weight may be to much.
  • Reverse the action by driving the head up towards the ceiling (NEVER LEAN BACK) and 'pushing the floor down' with the feet (as shown).
  • Lower under control and repeat.


Notes : Superset this exercise with the Leg Raise - Prone Over Ball.

LEG CURL - PRONE

Reps: 10 | Sets: 3 | Intensity: high | Tempo: slow | Rest: -- | Duration: --

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Preparation :
  • Align knees with axis of rotation.
  • Place foot pad where comfortable.
  • NOTE:  It is recommended, to reduce excessive shearing forces to the knee, to bring the foot pad as high as can be tolerated.
Movement :
  • Maintaining neutral spine, flex knees toward butt, only as far as can be controlled.
  • Lower at dictated rep tempo.


LEG RAISE: PRONE OVER STABILITY BALL

Reps: 12-15 | Sets: 3 | Intensity: high | Tempo: 3-0-1-0 | Rest: N/A | Duration: N/A

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Preparation :
  • Push-up position with arms slightly bent and ball under hips.
  • Activate transverse abdominus (pull belly button towards spine and maintain there for entire exercise breathing shallowly).
  • Legs straight and together.
Movement :
  • Lift a leg toward the ceiling as far as active range of motion allows (you should not hyper-extend your lower back), lower leg to starting position and then switch legs.
  • Alternate leg raises for desired repetitions.
  • Control is essential, don’t rush through any part of the movement.
  • If you feel any discomfort in back discontinue the exercise.


DEADLIFT TO ROW WITH BARBELL SUITCASE

Reps: 8-12 | Sets: 4 | Intensity: high | Tempo: medium | Rest: 1 min 30 secs | Duration: N/A

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Preparation :
  • Keep the knees slightly bent and the gaze towards the horizon. Ensure the client is very proficient at a row – 1 arm standing before prescribing this exercise.
Movement :
  • Begin with a light barbell (approximately 40% of normal 1 arm bent over row weight).
  • Grip the barbell with one hand in the center of the bar and hold to the side of the body. Ensure the bar is balanced before beginning the movement.
  • Looking towards the horizon and with the knees bent to approximately 20°, hinge at the hips and flex the trunk forward (as shown).
  • Hold and perform a 1 arm barbell row (for further explanation, see 'row – bent over with barbell').
  • Lower the weight and return to standing.
  • Repeat.


Notes : Alternate sides on each set.

WARRIOR I POSE

Reps: 1 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 secs

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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 : 30 seconds on each side.

WARRIOR II POSE

Reps: 1 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 secs

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Preparation :
  • Start in a standing position.
Movement :
  • Step laterally with the left foot until the feet are approx. 3 feet apart
  • Turn the right foot so that it faces the front
  • Keep the left foot at a position of 90° to the front foot
  • Raise the arms to shoulder level with full extension of the elbows
  • Lunge into the right leg until the leg is at approx. 90° at the knee joint
  • Keep the left leg straight
  • Be sure to keep the right knee aligned with the right foot.

Notes : 30 seconds each direction.

TRIANGLE POSE

Reps: 1 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 secs

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Preparation :
  • Start in a standing position.
Movement :
  • Step laterally with the left foot until the feet are approx. 3 feet apart
  • Turn the right foot so that it is facing the front
  • Keep the left foot at a position of 90° to the front foot
  • Raise the arms to shoulder level with full extension at the elbows
  • Maintain this position with the arms
  • Side bend to the right side allowing the right hand to reach toward the floor just to the inside of the right knee. It is NOT imperative that the right hand reach the floor
  • The stretch should occur in the right hamstring and from the lateral flexion of the spine
  • Hold this position for desired time
  • Repeat the entire movement for the opposite side.

Notes : 30 seconds on each side.

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