Here is a very effective strength training program for cyclists. The program is based on multi joint exercises with free weights, which indicate that this program is not for beginners. If you are not familiar with lifting free weights, consider training the same exercises in a machine. Ask a fitness instructor in your training gym.
When using this strength program:
• Warm up before lifting
• Never train to failure
• Use as heavy weights as possible (still no failure training)
• Be explosive in the concentric phase
• Rest periods of at least 2 minutes between sets
Week 1 & 2 (Mondays and Thursdays)
Squat: 3×12 (technique)
Leg press: 2×12
Leg curl: 2×12
Bench press: 2×12
Chinups: 2×8
Dead lift: 3×5 (technique)
Week 3 & 4 (Mondays and Thursdays)
Squat: 4×8
Leg press: 2×8
Leg curl: 2×8
Bench press: 2×8
Chinups: 2×5
Dead lift: 4×4
Week 5 & 6 (Mondays and Thursdays)
Squat: 4×6
Leg press: 2×6
Leg curl: 2×6
Bench press: 2×6
Chinups: 3×3
Dead lift: 5×3
Week 7 & 8 (Mondays and Thursdays)
Squat: 5×5
Leg press: 3×5
Leg curl: 3×6
Bench press: 3×5
Chinups: 3×3
Dead lift: 5×3
Week 9 & 10 (Mondays and Thursdays)
Squat: 2×5 + 5×3
Leg press: 3×5
Leg curl: 3×5
Bench press: 3×3
Chinups: 3×3
Dead lift: 5×3
Week 11 & 12 (Mondays and Thursdays)
Squat: 8×3
Leg press: 3×5
Leg curl: 3×5
Bench press: 3×3
Chinups: 3×3
Dead lift: 5×3
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Hi,
nice programm cause it targets the maximum power, which is the base to all other forces in cycling. The only thing i am missing is, when you implement biking. I read 2 different things about it. First seperate leg training in the gym from biking or jump on the bike/spinningbike et cetera directly after workout.
Personaly i am used to hit the bike at the same day or directly after hard workout with weights for the legs. What would you recommend?
thx
Steffen
I normally recommend to do some cycling directly after weight training. I believe that this helps the muscles in the motor learning phase. A very important factor when we discuss weight training, is how much of the strength we can convert to power on the bike. E.g. Leg extensions are not in the program because they are almost useless when trying to convert them to power on the bike.
Do you think Mondays and Thursdays the best days to integrate this strength program into one of your cycling schedules? What are your thoughts on the recovery aspects of lifting weights on Monday when the cycling schedule calls for a recovery day? Any advice on finding a good balance with simultaneous weight and cycling training would be helpful. Thank you.
My choice of Mondays and Thursdays are just to illustrate that you should not train on two following days. Have at least one day without strength training before you enter the gym again.
I normally recommend strength and cycling on the same days. Make a short warm up, do the strength training and finish your training schedule with some cycling. Then you have enough time for a day off or a recovery day.
Happy training!
This is to be done in one workout day? With heavy weights? I have lifted for over thirty years and this to me looks prety dangerous to someone not used to heavy training.
Dale,
It is a 12 week strength program – not a program for one single day.
/Jesper
Great routine! The best one I’ve found on the internet so far! I especially like the fact that all exercises are functional, i.e. mimics moving patterns used on the bike!
I have two questions though:
1 – Why no additional core (I’m thinking abs/hip flexors etc.) and calf exercises? I know you work these muscle groups when you squat and deadlift, but is that sufficient?
2 – Heavy deadlifting twice a week seems like overkill. I have been doing weights for several years, and my experience tells me the once a week is enough if you use heavy weights. Your comments on this?
Actually, I’m testing your program at the moment (week 5 as we speak), and besides the thing with the deadlift, It’s working excellent. I solved the problem by cutting back the weight drastically and going really explosively into the lift, and now it works just fine!
Cool site in general btw, really looking forward to the training programs for beginners!
Kristian,
Thanks for commenting.
1) I believe that squats and deadlifts are sufficient or actually much better than traditional abs. I think it is a question about functionality.
It is okay to do additional exercise for core, but normally I don’t include it in the programs for my riders.
2) It’s a myth that you can’t train deadlift more than once a week. Avoid failure training and don’t even get close to failure training. Then there should be no problem and you will still gain a lot of strength.
Good luck with your training!
Jesper
We know that high reps cause hypertrophy and weight gain. But yet you say, in this program, that until week 7, we need 12,8 and 6 reps (which are considered high). Wouldnt this cause hypertrophy?
Instead of 12 reps, why not 5 or 6 reps with same weight? And why do you advocate so many sets? I heard that Russian trainers do only 2 sets. Remember im just asking to learn; am not questioning you
Hi,
Should you mantain the same weight for each day? In other words, you have squats 3 x 12. Can you increase the weight every time, or you prefer to do all of them with a weight that you can amanage without going into failure mode?
Regards,
Hi I am just wondering what do u mean by 3×12 is it 3 set of 12 reps?? Please help sorry for my ignorance im not that good when it come to this stuff. Thanks
What can I substitute for chin-ups? I cannot even do 1….
Janet – Get an assistant to support you. If your assistant lifts just a few kgs it will make a bigg difference for you. Otherwise try lateral pulldowns.
Frankie – yes, 3 set of 12 reps.
Diego – you might adjust if necessary. The first couple of weeks are meant as introduction to the lifting technics.
Hi,
Is there anything you can do instead of dead lifting?
Thanks.
This is a really good schematic
I like how every set and repetition differs from day to day nulling muscle memory.
Another plus what i like is these exercise are all COMPOUND exercises and not isolate, hell the squat alone is a full body work out. @ Simon Weighted lunges and squats is a good enough substitute. If extremely eager farmers walk would be great.
I LOVE how every exercise mentions Squat, many people havent even heard or know how to do a squat… and these are the people that are bicep warriors.
For chin ups lol if you are over 160 (male) doing 1 is pretty still damn amazing if you can pull it off.
Thanks for you reply.
How many sets and reps should i do if i do the lunges instead of the dead lift?