Gym- Circuit Training / strength training/ core training

Lazairus

Hello

has anybody have a list of exercises handy for

warmup-Circuit training for cyclists?

strength training for building strength and core (low weights / high reps)


I used to do circuit training, where it was 40 seconds and flat out for three - four minutes, twice with over 20 exercises.

weblinks?


thanks again

Laz

kumate_champ07

http://www.youtube.com/watch?v=lF6SntdVvjw&feature=relmfu

Hanley

kumate_champ07 wrote: »

http://www.youtube.com/watch?v=lF6SntdVvjw&feature=relmfu

I'm curious as to what possible benefit a power clean could provide...

Lumen

This book is full of them.

colm_gti

Hanley wrote: »

I'm curious as to what possible benefit a power clean could provide...

Power cleans build core strength right? A strong core is beneficial to cycling from what I can see (and feel :rolleyes:), and a lot of power comes from your glutes (I know this now because I suffered knee problems due to a weaker left glute). Actually the more you think about it, power cleans are a great lift for cycling

Jarren

http://www.youtube.com/user/MTSLanceArmstrong/videos

QueensGael

If you're in the Dublin area and want to take a class (pay-as-you-go), try this one

http://www.andykennyfitness.ie/fitness-classes-dublin/strength-conditioning-classes-dublin/

joker77

Hanley wrote: »

I'm curious as to what possible benefit a power clean could provide...

Explosive power for sprinting.

joker77

Lazairus wrote: »

Hello

has anybody have a list of exercises handy for

warmup-Circuit training for cyclists?

strength training for building strength and core (low weights / high reps)

I'd recommend warmup, bodyweight exercises, then some good stretching

Bodyweight exercises to include:

• Press ups
• Chin ups
• Pull Ups
• Lunges
• Squats (regular, pistol, side)
• Step Ups
• Plank
• Burpees
• Hip Bridge
• Box Jumps

Google them for how to do them.

Hanley

joker77 wrote: »

Explosive power for sprinting.

Yup, agree on that, but would guess greater leg strength (via squats etc) would be even more beneficial for that. Plus the OP wanted high rep/low weight, which makes me think he wants more strength endruance?

colm_gti wrote: »

Power cleans build core strength right? A strong core is beneficial to cycling from what I can see (and feel :rolleyes:), and a lot of power comes from your glutes (I know this now because I suffered knee problems due to a weaker left glute). Actually the more you think about it, power cleans are a great lift for cycling

Power cleans for core strength? Not really. If you core is very weak, they might help, but they're not even in the running if it comes to "optimal" or even "preferred".

Power cleans for glute strength? You're right, of course. But only if you're doing them correctly, which 99+% of people don't do. The only people I've ever see do power cleans the correct way (ie with triple extension of the ankle, knee and hip - which is what is required for glute involvement) have been olympic weightlifters, national standard athletes, and people working with good coaches.

The next issue is loading - how much "power" are you really developing with relatively modest weights (say < bodyweight) in power cleans? Power is a function of strength, by getting stronger you automatically begin to apply more force. The more force you can apply in a single incidence, the lower a percentage of your maximum "low power" output such as cycling is, theoretically since you're working less close to max strength levels, your strength endurance increases indirectly.

When it comes to knee pain, power cleans could even be bad for it because a lot of people finish in a very poor position which puts a lot of anterior loading/sheering force on their knee. This is especially prevalent amongst the untrained/uncoached population.

My basic point is that power cleans are a very complicated movement which don't provide much of anything to anyone (that is going to spark some MASSIVE debate now...). They're great if implement properly, that is to say a way where the exercise is performed correctly, it is in an appropriate place in the program, the athlete is of a standard to derive benefit from them and they're not just used because they're in vogue.

The great issue with power cleans is they "sound" functional but logically they fail to stack up, and most people lack the thoracic mobility to put the bar across the front of their shoulders with their elbows up and avoid excess loading on their wrists.

Aaaaaaanyway now that I'm done complaining, I'll be helpful. Post to follow...

Hanley

Alright so what to do, this is obviously just my opinion but logically it stacks up, it's worked well for people and it doesn't make things unnecessarily complicated.

Basically, your body has 3 movement patterns - your upper body can push things away (push up, dips, bench press, overhead press etc etc), it can pull things in (pull up, pull down, chins, bent over row, kettlebell row etc) and your legs can flex/extend (squats, deadlifts, jumping, running, lateral hops etc)

Your core has 2 main functions - anti flexion (ie keeping you upright, planks etc) and anti rotation (ie connecting your hips and shoulders together while turning to prevent loss of rotational power/transfer like a golf or tennis swing, or punch in boxing, puck in Hurling etc). You could probably add in anti lateral flexion too (ie sideways bending).

There's 3 main areas from an injury prevention standpoint where people tend to be deficient, which leads to injury:

1) poor hip mobility - your lower back has to compensate, ouch
2) poor thoracic mobility - you stay hunched over, can't turn very well, shoulder blades get outta whack, scapula "wing", sore shoulders follow, and again your lower back takes up the slack to an extent, ouch
3) lack of glute function - relates to 1, and is a particular issue for cyclists being in the bent over position for hours at a time, sore knees and a sore lower back result, ouch

A good program should address all of those concerns. How it's applied, and the specifics, depends on the person. Lets assume Laz is relatively injury free, and wants to train 2-4x per week for 30-60 minutes. I think it would be hard to address something that attacks it as follows:

WARM UP:
2x thoracic mobility/stabiliy exercises
2x hip mobility/activation exercises

WORKOUT:
A) Legs
B1) upper push
B2) upper pull
C) core - anti rotation / anti flexion

WARM DOWN:
static stretch hips

Practically it might look something as follows (the exercise can be youtubed, or if unclear, ask).

WARM UP - 3 rounds:
-shoulder dislocates x10
-over/under hurdle drill x10 each side
-band pull aparts x15
- x-band walk x10 each way

WORKOUT:
A) Bulgarian split squat 4-5 sets of 8-12 reps per leg
B1) Push Ups 5 sets of 10-15 reps (may be too hard/easy depending on person)
B2) Inverted Row 5 sets of 10-15 reps
C) Stir the pot http://www.youtube.com/watch?v=1m_ru6EpyRo 3 sets of 45 seconds
D) Landmines http://www.youtube.com/watch?v=nk7RksvqGQs 3 sets of 10-12 reps

STRETCH:
Couch stretch 3 x60 seconds http://www.youtube.com/watch?v=-ZX1QMTdAC4

THere's been books written about this stuff, I'll never be able to do it all justice with a forum post, but hopefully there's some food for thought above. Any questions, just shout.

High Nellie

Hanley wrote: »

Alright so what to do, this is obviously just my opinion but logically it stacks up, it's worked well for people and it doesn't make things unnecessarily complicated.

Basically, your body has 3 movement patterns - your upper body can push things away (push up, dips, bench press, overhead press etc etc), it can pull things in (pull up, pull down, chins, bent over row, kettlebell row etc) and your legs can flex/extend (squats, deadlifts, jumping, running, lateral hops etc)

Your core has 2 main functions - anti flexion (ie keeping you upright, planks etc) and anti rotation (ie connecting your hips and shoulders together while turning to prevent loss of rotational power/transfer like a golf or tennis swing, or punch in boxing, puck in Hurling etc). You could probably add in anti lateral flexion too (ie sideways bending).

There's 3 main areas from an injury prevention standpoint where people tend to be deficient, which leads to injury:

1) poor hip mobility - your lower back has to compensate, ouch
2) poor thoracic mobility - you stay hunched over, can't turn very well, shoulder blades get outta whack, scapula "wing", sore shoulders follow, and again your lower back takes up the slack to an extent, ouch
3) lack of glute function - relates to 1, and is a particular issue for cyclists being in the bent over position for hours at a time, sore knees and a sore lower back result, ouch

A good program should address all of those concerns. How it's applied, and the specifics, depends on the person. Lets assume Laz is relatively injury free, and wants to train 2-4x per week for 30-60 minutes. I think it would be hard to address something that attacks it as follows:

WARM UP:
2x thoracic mobility/stabiliy exercises
2x hip mobility/activation exercises

WORKOUT:
A) Legs
B1) upper push
B2) upper pull
C) core - anti rotation / anti flexion

WARM DOWN:
static stretch hips

Practically it might look something as follows (the exercise can be youtubed, or if unclear, ask).

WARM UP - 3 rounds:
-shoulder dislocates x10
-over/under hurdle drill x10 each side
-band pull aparts x15
- x-band walk x10 each way

WORKOUT:
A) Bulgarian split squat 4-5 sets of 8-12 reps per leg
B1) Push Ups 5 sets of 10-15 reps (may be too hard/easy depending on person)
B2) Inverted Row 5 sets of 10-15 reps
C) Stir the pot http://www.youtube.com/watch?v=1m_ru6EpyRo 3 sets of 45 seconds
D) Landmines http://www.youtube.com/watch?v=nk7RksvqGQs 3 sets of 10-12 reps

STRETCH:
Couch stretch 3 x60 seconds http://www.youtube.com/watch?v=-ZX1QMTdAC4

THere's been books written about this stuff, I'll never be able to do it all justice with a forum post, but hopefully there's some food for thought above. Any questions, just shout.

This is excellent, thanks. As you said, it doesn't make things unnecessarily complicated and I hope to make a start withnthis in the autumn as my current core and flexibility work is a bit hit and miss.
However, I've been googling the exercisesc etc and the only problem I see is the need for equipment for the anti-rotation exercise. Could u give alternative for this please?

kenmc

Kettlebells are great. Proper kettlebells, not the little tiny 3kg ones though. Pick and choose your instructor, get a small class with personal attention.