Month 4 - Cycling Conditioning: Advanced Workout.

Trainer : Jean-Claude legras

Introduction
This advanced cycling program is a total body strength workout. The first of the exercises are your warm up. The next 4 exercises on the ball are for muscle activation and preparation. The next 10 exercises are the main cycling exercises to get stronger. Here you really can work hard no need to hold back. The last 3 exercises are a few yoga poses to cool down and stretch your body out.

Warm Up
The first 4 exercises are to be done as a circuit.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
1 leg track leg swingFlexibility1230 secsslowlow0
ScorpionFlexibility11030 secsslowlow0
Iron CrossFlexibility110    
Bridge on Stability Ball - Lower HipsExercise120 slowmed0
Leg Raise: Prone over Stability BallExercise110 slowmed0
Stability Ball Prone CobraExercise110 slowmed0
Row - Seated CableExercise310 slowhigh30 sec
Lateral Lunge with Shoulder PressExercise312-16N/AcontrolledhighN/A
Calf Raise - SeatedExercise320 slowhigh 
Transverse Lunge with One Arm RowExercise38-12N/AcontrolledhighN/A
Leg Curl - SeatedExercise315-20 slowhigh30 sec
1 Leg Squat with Bungee RowExercise310-12N/AcontrolledHighN/A
Leg Press - MachineExercise215-20 slowhigh30sec
Leg Extension - SeatedExercise315-20 slowhigh30 sec
Lateral Lunge with Arms Overhead using DumbbellsExercise315-20N/A3-0-1-0highN/A
Push Press - Single Low/HighExercise38-12N/Asteadyhigh1 minute
Warrior I PoseFlexibility1220 secs   
Warrior II PoseFlexibility1120 secs   
Standing Half MoonFlexibility1530 sec low 

Cool Down
The last 3 exercises are to be done as a circuit.

Program Exercises

1 LEG TRACK LEG SWING

Reps: 2 | Sets: 1 | Intensity: low | Tempo: slow | Rest: 0 | Duration: 30 secs

View video
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.

SCORPION

Reps: 10 | Sets: 1 | Intensity: low | Tempo: slow | Rest: 0 | Duration: 30 secs

View video
Preparation :
  • Position client lying prone in a 'T' shape, as shown.
Movement :
  • The client is cued to generate all motion from the GLUTES and TRUNK.
  • The client extends the hip, flexes the knee, plantar flexes the ankle, and rotates from the trunk.
  • This movement is only performed as fast and as far into the ROM as possible with NO visible compensation.
  • Alternate sides for desired number of repetitions.


Notes : move from side to side very slow pace: keep core active

IRON CROSS

Reps: 10 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
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.

Notes : move from one leg to the next for a total of ten

BRIDGE ON STABILITY BALL - LOWER HIPS

Reps: 20 | Sets: 1 | Intensity: med | Tempo: slow | Rest: 0 | Duration: --

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Preparation :
  • For proper alignment in supine bridge it is important that the head be resting comfortably on the ball with the neck in a neutral position.
  • Don’t let the head drop backward, or forward with the chin down.
  • Chest should be lifted.
  • Hips, knees, and ankles should be aligned.
Movement :
  • Lower and lift the hips with control.
  • Don’t allow the legs to move in and out (abduction and adduction of the hips).
  • Keep the knees stacked over the ankles.
  • The ball should not move.
  • Imagine gripping a small ball between the knees.
  • Think of pushing the hips toward the ceiling.
  • Think of directing the tailbone towards the scapulae (emphasizing erector spinae).


Notes : keep core one !!!

LEG RAISE: PRONE OVER STABILITY BALL

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

View video
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.


STABILITY BALL PRONE COBRA

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

View video
Preparation :
  • Slowly, roll onto the ball and position your arms to your side.
Movement :
  • Brace the spine by drawing your lower abdomen inward
  • Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction) and downward (depression) while externally rotating the hands so the palms face away from the legs
  • The chin should be tucked in while lifting the torso off the stability ball
  • Hold position for recommended time
  • As strength increases, repetitions may be held for longer periods
  • Do not allow the head to extend backward
  • The chin should stay tucked
  • If client complains of discomfort in the low back, have him or her concentrate on squeezing the glutes (do not externally rotate the hips)
  • Keep feet straight ahead throughout the entire exercise.


ROW - SEATED CABLE

Reps: 10 | Sets: 3 | Intensity: high | Tempo: slow | Rest: 30 sec | Duration: --

View video
Preparation :
  • In proper alignment it in the machine and make any adjustments necessary to fit your body.
  • Hold the bar with arms extended at the chest level.
Movement :
  • Draw your abdomen inward toward the spine.
  • Row the bar by flexing your elbows and bringing the thumbs towards armpits while retracting and depressing your shoulder blades.
  • Avoid letting your back arch and/or head to jut forward.
  • Hold and then slowly return the arms to original position by extending the elbows.


LATERAL LUNGE WITH SHOULDER PRESS

Reps: 12-16 | Sets: 3 | Intensity: high | Tempo: controlled | Rest: N/A | Duration: N/A

View video
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate core with proper drawing in and pelvic floor contraction.
  • Start with the dumbbells at shoulder height, palms facing forward.
Movement :
  • While maintaining total body alignment, step to the side into frontal lunge descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.
  • Keep most of your weight in the lunge leg and avoid letting your back arch as you descend into the lunge.
  • In the deepest part of the lunge, perform a shoulder press and lower the weight slowly.
  • Use your hip and thigh muscles to push yourself up and back to the starting position.
  • Other progressions: Inertia progression for dumbbells, to cable, to tubing.
  • Stable to unstable: shoes on to shoes off to lunging onto an unstable surface (i.e., core-board, airex pad etc.).

CALF RAISE - SEATED

Reps: 20 | Sets: 3 | Intensity: high | Tempo: slow | Rest: -- | Duration: --

View video
Preparation :
  • Sit with optimal posture, place pad on the knees.
Movement :
  • Lower and raise the resistance by focusing on the calves.


TRANSVERSE LUNGE WITH ONE ARM ROW

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

View video
Preparation :
  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
Movement :
  • This exercise involves performing a transverse plane lunge with a dumbbell row.
  • Stand tall with a dumbbell in one hand and elbow flexed to 90° (choose a weight that is about 10% of a normal dumbbell row weight).
  • Perform a transverse plane lunge with the leg that is opposite to the dumbbell side (for description, see lunge - transverse in the exercise library).
  • In the deepest part of the lunge, reach to the lunge foot with the dumbbell.
  • Simultaneously row the weight up as you push yourself back to the starting position, as shown.
  • Trainers: If you notice a rounding of the back, loss of balance, inability to step back to starting position, or a valgusing of the knee, regress this exercise.


Notes : 8-12 reps on each side. Superset with Push Up w/ Crab Walk.

LEG CURL - SEATED

Reps: 15-20 | Sets: 3 | Intensity: high | Tempo: slow | Rest: 30 sec | Duration: --

View video
Preparation :
  • Sit tall with knees aligned with the axis of rotation, and pointing up.
Movement :
  • Draw ankles down toward butt, as far as neutral spine can be maintained, release back up and repeat for necessary reps.


1 LEG SQUAT WITH BUNGEE ROW

Reps: 10-12 | Sets: 3 | Intensity: High | Tempo: controlled | Rest: N/A | Duration: N/A

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
  • Maintain a tall posture in the spine throughout the exercise and good stability through the abdominal complex.
Movement :
  • This movement involves a 1 leg squat combined with a bungee row.
  • Start the exercise on 1 leg with the bungee cord in front in opposite hand.
  • As you perform a squat, extend arm and opposite leg and as you return to an upright position, perform a bungee row (as shown).
  • Perform the desired number of reps and switch arm and leg.
  • TRAINERS: Watch for excessive valgusing of the stance leg, excessive protraction of the scapula, or rolling of the thoracic spine. Observing these traits may be indications that the exercise is too advanced and needs to be regressed.


Notes : If a bungee is not available, use a cable.

LEG PRESS - MACHINE

Reps: 15-20 | Sets: 2 | Intensity: high | Tempo: slow | Rest: 30sec | Duration: --

View video
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


LEG EXTENSION - SEATED

Reps: 15-20 | Sets: 3 | Intensity: high | Tempo: slow | Rest: 30 sec | Duration: --

View video
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.
     
     


LATERAL LUNGE WITH ARMS OVERHEAD USING DUMBBELLS

Reps: 15-20 | Sets: 3 | Intensity: high | Tempo: 3-0-1-0 | Rest: N/A | Duration: N/A

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
Movement :
  • Start with very light dumbbells (20% of normal overhead shoulder press weight is recommended).
  • Hold the dumbbells overhead with arms straight.
  • Hold the abdominals tight and perform a frontal plane lunge.
  • Return to the start position and repeat to the other side.
  • Pay close attention to the video to observe the relative timing of this movement pattern.
  • Trainers: If your client exhibits any weakness at the core, please avoid this exercise.


Notes : Superset with Push Press.

PUSH PRESS - SINGLE LOW/HIGH

Reps: 8-12 | Sets: 3 | Intensity: high | Tempo: steady | Rest: 1 minute | Duration: N/A

View video
Preparation :
  • Maintain a visual gaze that is towards the horizon (straight ahead) and 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 combines a squat with a cable 1 arm shoulder press
  • Start with the feet shoulder width apart, point out slightly
  • Choose a light weight as the squat motion will involve a side bend and rotation towards the weighted hand
  • Grip the handle at shoulder height
  • As you descend into the squat you will load (rotate towards) the leg on the same side as the weighted hand
  • Using much the same motion as a shot putter, you will push off the weighted leg and summate the forces up the body as you stand and push the cable overhead (shoulder press)
  • Use the video that accompanies this text as a guide for the fluidity of this motion
  • As the weight is brought back to the shoulder, start into the descent of the squat
  • TRAINERS: if you notice that there is excessive lean to one side or an excessive arch in the lumbar spine, lighten the weight and perfect the motor pattern first


Notes : 8-12 reps on both sides.

WARRIOR I POSE

Reps: 2 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20 secs

View video
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 : 20 seconds on both sides.

WARRIOR II POSE

Reps: 1 | Sets: 1 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20 secs

View video
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 : 20 seconds both ways.

STANDING HALF MOON

Reps: 5 | Sets: 1 | Intensity: low | Tempo: -- | Rest: -- | Duration: 30 sec

View video
Preparation :
  • Start in a standing position.
Movement :
  • Place both feet side by side around hip-width apart
  • Raise both arms fully extended above the head
  • Side bend to one side being careful not to allow any twisting (transverse) movement to occur in the hips or spine
  • Hold this position for three to six breaths
  • Repeat the entire movement for the opposite side or complete the desired amount of repetitions for the same side before moving to the opposite side.


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