Body2Bike|WinterWeightTrainingProgramforCycling

WINTERWEIGHTTRAININGPROGRAMFORCYCLING
BASICPRINCIPLES
First46weeks:
Technique:
Thisisyourhighestpriority,neversacrificetechniqueforweight.Beginwithlongerrepsofbetween12and16
with2to3sets.Focusontechniqueyouwillneedtostartwithlightornoweight.Whenthetechniqueis
strong,onlythencanyoubegintoincreaseweight.
Endurance:
Whenyouareabletoholdgoodformatmaximalrepetitionswiththecurrentweight,thenitistimeto
increaseyourweights.Thisisabasesectionofyourprogramandneedstobefollowedfor3to6weeks.
After46weeksadd:
Power:
Isuggesttopick2ofthelowerbodyexercisesthatweoutline,youchoosee.g.squatandlegpress.Youstill
continuewithenduranceoftheotherexercisesbutwiththesepurepowerexercises,decreaserepsand
increaseweight.Eg.3setsof8x3.Holdgoodformuntilthelastrep.Ifyoudostrengthtrainingallyear,you
needtochangetheseexercises.Ifonlyforthewinter,youcansticktotheseexercises.
After610weeksadd:
Speed:
Speedisinthelastphaseoftheprogram.Thisiswhereyoubegintoplaywithspeedandtempoofhowyou
dotheexercises.Thisisalsowhereyoucanimplementpliometrics.E.gsquatswith5secdown,5sechold,5
secup.Followedbysquatjumpstofatigue.

Therearemanydifferenttechniquesandexercisesyoucando.Theonlything,Isuggestnottodoislegextensions
onthemachine.AsIfinditdangerousforthekneeanditisasinglejointedexercisewhichisnotefficientfor
cycling.

STRETCH
Aftereveryexercise,youwillfindasmallpictureofastretch.

Thisisageneralprogram
PleaseunderstandthatIwritethisasageneralprogram.Dependingonyourexperiencesandyourbodycondition,
itisessentialthatyouadapttoyourownneeds.Ifyouhavequestions,seekoutaprofessionalfitnessexpertto
helpyou.Neverworkthroughpain.Youareresponsibleforyourbody,ifitistalkingtoyou,makesureyoulisten.
Youmustlookatthevideofirsttoseetechniqueandsafetyissues.

SAFETYPRECAUTIONS
Pleasedonotworkthroughpain.Listentoyourbody.Thereareriskswithallexercises.Onlyyoutakefull
responsibilityforyourownpersonalsafety.Donottakerisksbeyondyourlevelofexperienceorstrength.
Rememberformandfunctionmustneverbesacrificedforpower.

Alwaysthinkaboutyourbikeposition,howyoucantransferthepoweryoumakeinthegymontothebike.

MUSTIMPORTANTLY:HAVEFUN!

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Body2Bike|WinterWeightTrainingProgramforCycling
Thefollowingisarecordsheetforyoutotaketothegymsoyouhaveacopyoftheexercisesandaplacetorecord
repetitionsandweight.

Singlelegpress
Weight

Reps

set

Reps

set

Row
Weight

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Body2Bike|WinterWeightTrainingProgramforCycling

Option1:Lungefreeweight
Weight
Reps

Option2:Lungeonmachine
Weight
Reps

Option3:Lungepliometrics
Weight
Reps

set

set

set

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Body2Bike|WinterWeightTrainingProgramforCycling

Latpulldown
Weight

Reps

set

Deadlift(nietvoormensenmetslechterug)
Weight
Reps
set

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Body2Bike|WinterWeightTrainingProgramforCycling

Optie1:Freebenchpressinverschillenderichtingen
Weight
Reps
set

Optie2:Freebenchpressmet1beenomhoog
Weight
Reps
set

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Body2Bike|WinterWeightTrainingProgramforCycling

Optie1:Squatfree
Weight
Reps

Optie2:Squatopmachine
Weight
Reps

set

set

Optie3:Squatfreepliometricoptionforspeedphase
Weight
Reps
set

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Body2Bike|WinterWeightTrainingProgramforCycling

Hamstringenheupflexorinfietspositie
Weight
Reps
set

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Body2Bike|WinterWeightTrainingProgramforCycling
Optie1:Backextensionsopdebal,armenzij
Weight
Reps
set

Optie2:Backextensionsopdebal,armenvoor
Weight
Reps
set

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