Effective strength training should be a key component of any cyclist who's looking to up their game. Not only will it improve your cycling performance and efficiency, but it will help guard against injury and improve your overall health levels. 

The previous workout we brought you focussed on the core (which you can view here). Having a strong core is super important, as you need it to transfer the force created by your legs through to your upper body - so having a strong core increases your stability and efficiency when doing so.

Now we're going to focus on improving the power you can generate from your legs, with a 'squat fitness workout'.

Similar to our core fitness workout, start by doing each exercise for 20 seconds with a 10 second break between each one. 
Repeat the programme 3 times. 
As strength begins to build increase the length of each exercise by 10 seconds building up to 40 seconds for each one.

And remember, don't forget that core! So that you can take full advantage of all that new leg power. 

Cheers, Jim. 

 

 

SQUATS Essential exercise for building strength in the quads and glutes. Take care not to have the knee fall any further forward than the toes.  When you are in the low position, you should be able to wiggle your toes.


SQUATS

Essential exercise for building strength in the quads and glutes.
Take care not to have the knee fall any further forward than the toes.  When you are in the low position, you should be able to wiggle your toes.

 
LUNGES WITH OVERHEAD ARMS If done correctly, lunges are a really good way to target part of the quads that produces power in the downstroke of the pedalling action. Careful not to stride too far and push up with the leg rather than back.  We have added the overhead arms to add a little bit of extra core work.


LUNGES WITH OVERHEAD ARMS

If done correctly, lunges are a really good way to target part of the quads that produces power in the downstroke of the pedalling action.
Careful not to stride too far and push up with the leg rather than back.  We have added the overhead arms to add a little bit of extra core work.

 
WARRIOR SQUATS This type of squat adds cardio vascular effort to the work out, helps hip mobility and it also engages other muscles which may come in useful when extra exertion is required on a challenging ride. Go wide and low and power back to centre to upright and tall as fast as possible.


WARRIOR SQUATS

This type of squat adds cardio vascular effort to the work out, helps hip mobility and it also engages other muscles which may come in useful when extra exertion is required on a challenging ride. Go wide and low and power back to centre to upright and tall as fast as possible.

 
SKATING A really dynamic exercise for the legs and also for the core.  Shift weight by jumping from one leg to the other and use the arms and trailing leg to counter balance.


SKATING

A really dynamic exercise for the legs and also for the core.  Shift weight by jumping from one leg to the other and use the arms and trailing leg to counter balance.

 
JUMP SQUAT To begin with, do a normal squat making sure your weight is back.  On the third rep, jump as high as you can and as you land drop down and continue with two more standard squats. Careful to land softly and drop down to the full range of movement and produce max power on the jump.   


JUMP SQUAT

To begin with, do a normal squat making sure your weight is back.  On the third rep, jump as high as you can and as you land drop down and continue with two more standard squats.

Careful to land softly and drop down to the full range of movement and produce max power on the jump. 

 


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