posted on December 10th, 2009 in Strength Training by Stephen

I have a workout by the same name. I did this because it is a great way to think of a good workout for an Athlete. Circuit training.

As I was riding with a friend yesterday he was asking me about workouts for cyclists. It slowly became apparent that he was just doing some exercises with no basis of why. I can remember doing the same thing with my cycling training when I was a category 4 rider and all I did was the group rides…..but when I got serious and wanted to improve my cycling using a plan was a huge improvement and boost for me to upgrade to a category 2 rider the following year!

The same preparation that goes into a cycling training program should go into a cyclists weight training program! Don’t use machines! Use Body weights and then add Free-weights!

Another guy asked me about doing weighted squats. Asked him to demonstrate a squat for me. As he squatted, he could not get to parallel and his heels came off the ground, which is pretty typical of guys. So, I showed him the difference in the way he squats and the way I squat. How and why the mechanics of it were different. Part of the reason that his heels come up is because he is not engaging his glutes, and using mainly the quads. Tight hamstrings may also be a contributing factor to this also.

If your squat isn’t using proper form, WHY would you then want to add weight and Amplify improper form? That leads to injuries! You will get much more out of your workout if you correct the muscle imbalance.

Pretty good workout video of Lance at his home gym. Notice that there are no machine based exercises!! You shouldn’t do them either.

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