Strength Training
Why Strength Train?
Strength training improves your ability to generate force which is one of the parts of the equation that produces power:
What Does A Strength Block Look Like?
I like to break the strength/preparation block down into 3-4 phases for my athletes:
Phase 1
Preparation: 2 weeks of strictly bodyweight exercises to prepare the body for the heavier loads to come as well as learn the movement pattern before adding additional load. 3-5 sets of 15-20 reps per exercise. This phase is accompanied by low-cadence and high-torque training on-bike.
Phase 2
Transition: 1-2 weeks of easy to moderate weight to gradually adapt to heavier loads. 3-5 sets of 8-12 reps per exercise. This phase is accompanied by low-cadence and high-torque training on-bike.
Phase 3
Strength: 4-6 weeks of moderate to heavy weight to improve force production capabilities of mainly the glutes, quads, hamstrings, and calf. 3-4 sets of 3-6 reps per exercise. This phase is accompanied by force-production specific training on-bike.
Phase 4
Velocity: 4 weeks of low load and high velocity movements to improve explosivity. 3 sets of 10-15 reps per exercise. Typically, I only do this phase with track specialists.
The Exercises
Below, you will find the common exercises you’ll perform during your 2-3 month strength-focused block. Please familiarize yourself with each movement by watching the short video and listening to the directions. They are listed alphabetically.