Strength Training

The goal of strength training is to change muscular composition. This topic is somewhat technical, details can be found in muscleComposition.

For help on determining 1rm Max (a measure of strength) please see rmMax

Strength training must certainly be individualized to the athlete. Factors which influence the design of the athletes strength training program include:

1. Previous strength training experience

2. Seasons goals

3. Training goals

4. Athletes own limiters

5. Athletes strengths

6. Previous injuries

7. Presence or lack of muscle flexibility

It is impossible to provide generalizations, and all athletes must have their program customized to their needs.

VRS members will find that VRS weight training is based on the concept of 1RM Max. To determine 1RM Max, check here.

---

Beneficial Effects of Strength Training

• Strength training was found to significantly reduce the risk of lower extremity injury among runners and walkers (38% reduction for men; 63% reduction for women).65

• High velocity weight training (70% 1rm at max speed) of knee extension was found in one study to result in greater gains of peak power when compared to low velocity training at the same force.86

---

Knee and Hip Extension Biomechanics

Knee and hip extension exercises are the backbone of a cyclists strength-training routine. VRS programs will often include a combination of three important mechanisms:

1. Closed Chain Hip/Knee Extension: Squats are the preferred closed chain exercise. Here quadricep muscle force is maximal at full flexion, and minimal at full extension. For athletes unable to perform squats: wall slides, leg press machines, or lunges are preferred.

2. Open Chain Knee Extention: This involves nonweight-bearing knee extension with the weight applied to the ankle. In contrast to closed chain exercises, the maximal quadricep stress is at full extension, with minimal strength at full flexion.

3. Single Leg Standing: Single leg standing (such as step-ups) provide excellent quadricep strengthening, but in addition, are excellent training for the lower abdominals and gluteals which must work to support a level pelvis.

Therefore, for cyclists, both open and closed chain exercises are recommended to stress the entire range of motion of the quadriceps. Standing exercises are useful more particularly for runners, in which proper gait requires recruitment of lower abdominal and gluteal muscles to decreased the anterior rotation of the hip and pelvis.57

---

Introductory ( R ) Phase

Athletes who have not previously followed a structured weight program, will usually spend the entire year in a single ( R ) phase. This is designed to give a general strength building and maintenance program. Most athletes will stop the knee extention, knee flexion, and step-ups during the competition cycle. Some athletes, particularly young strong males may also eliminate the squats during competition phase.

Workload in this phase is based on "Increase as Tolerated" (IAT). Weight is increased slowly, no more than 5-10% at a time, while continuing the required number of repetitions. Athletes in the first year of training probably should not attempt a MaxRep test.

	Exercise	Sets	Reps	Weight	Speed
1	Squat **	4	15	IAT	Moderate
2	Clean and Press	4	15	IAT	Moderate
3	Crunches	4	15	N/A	Moderate
4	Hamstring Curl *	4	15	IAT	Moderatae
5	Bench Press	4	15	IAT	Moderate
6	DeadLift	4	15	IAT	Moderate
7	QuadPress	4	15	IAT	Moderate
8	BentOver Row	4	15	IAT	Moderate
9	Bicycle Crunch	4	15	N/A	Moderate
10	Step Ups *	4	15	IAT	Moderate

* These exercises are discontinued in the competition cycles

**This exercise may be discontinued in the competition cycles

Mobility (RM) Phase (4 to 6 weeks)

Emphasis on the focus areas (legs) during this phase is on mobility (speed). Very light weights are used. Non-focus areas use a light weight with moderate speed, and continue with this through all phases. Non-focus areas should increase weight as tolerated but always allow the full amount of reps to be tolerated. Generally during this phase workouts are 3 per week. Those who have not done any Strenght Maintenance workouts in the past 4 weeks should begin with 3 workouts per week of mobility training. Those who have performed strength maintenance workouts in the past 6 weeks should do 2 workouts per week of mobility and one workout per week of maintenance. This will maintain strength and allow more rapid progression in the strength phase.

	Exercise	Sets	Reps	Weight	Speed
1	Squat	4	15	30-50% 1rm	Fast
2	Clean and Press	4	15	30-50% 1rm	Moderate
3	Crunches	4	15	N/A	Moderate
4	Hamstring Curl	4	15	30-50% 1rm	Fast
5	Bench Press	4	15	30-50% 1rm	Moderate
6	DeadLift	4	15	30-50% 1rm	Moderate
7	Quad Press	4	15	30-50% 1rm	Fast
8	BentOver Row	4	15	30-50% 1rm	Moderate
9	Bicycle Crunch	4	15	N/A	Moderate
10	Step Ups	4	15	30-50% 1rm	Fast

Strength (RS) Phase: (6-8weeks)

Emphasis for target areas is on increasing weights for the focus areas. Reps are kept down, and weight is increase weekly until a maximum weight is obtained. The goal is to obtain maximum strength by increasing weight at slow repetitions. Non-Target areas continue moderate weight and speed, increasing weight as tolerated.

	Exercise	Sets	Reps	Weight	Speed
1	Squat	6	8	60-90% 1RM	Slow
2	Clean and Press	3	15	50-70% 1rm	Moderate
3	Crunches	3	25	N/A	Moderate
4	Hamstring Curl	6	8	60-90% 1rm	Slow
5	Bench Press	3	15	50-70% 1rm	Moderate
6	DeadLift	3	25	50-70% 1rm	Moderate
7	QuadPress	6	8	60-90% 1rm	Slow
8	BentOver Row	3	15	50-70% 1rm	Moderate
9	Bicycle Crunch	3	25	N/A	Moderate

Muscular Endurance (RE) Phase: (4-8 weeks)

Emphasis is on creating endurance for focus areas. Weight is kept constant and reps are increased until a maximum of 60 reps is possible. Non-Target areas continue the usual routine

	Exercise	Sets	Reps	Weight	Speed
1	Squat	4	20-60	40-60% 1rm	Moderate
2	Clean and Press	2	15	50-70% 1rm	Moderate
3	Crunches	2	25	N/A	Moderate
4	Hamstring Curl	4	20-60	40-60% 1rm	Moderate
5	Bench Press	2	15	50-70% 1rm	Moderate
6	DeadLift	2	25	50-70% 1rm	Moderate
7	QuadPress	4	20-60	40-60% 1rm	Moderate
8	BentOver Row	2	15	50-70% 1rm	Moderate
9	Bicycle Crunch	2	25	N/A	Moderate

Power (RP) Phase: (4-6 weeks)

Emphasis is on speed but with heavy weights for the focus group. Deliberate but explosive effort is used, special attention to technique is necessary to prevent injury. Once again, non target areas continute the usual routine.

	Exercise	Sets	Reps	Weight	Speed
1	Squat	5	15	50-80% 1rm	Explosive
2	Clean and Press	2	15	50-70% 1rm	Moderate
3	Crunches	2	25	N/A	Moderate
4	Hamstring Curl	5	15	50-80% 1rm	Explosive
5	Bench Press	2	15	50-70% 1rm	Moderate
6	DeadLift	2	25	50-70% 1rm	Moderate
7	QuadPress	5	15	50-80% 1rm	Explosive
8	BentOver Row	2	15	50-70% 1rm	Moderate
9	Bicycle Crunch	2	25	N/A	Moderate

Maintenance (RN) Phase

Focus group is reduced to one exercise (squat) as legs should be adequately stressed by high riding volume. Focus group is done in 4 sets of increasing weights, the fourth set should be extremely difficult and fully load the muscles.

	Exercise	Sets	Reps	Weight	Speed
1	Squat	4	15	60-90% 1rm	Slow
2	Clean and Press	2	15	50-70% 1rm	Moderate
3	Crunches	2	25	N/A/	Moderate
4	Bench Press	2	15	50-70% 1rm	Moderate
5	DeadLift	2	25	50-70% 1rm	Moderate
6	BentOver Row	2	15	50-70% 1rm	Moderate
7	Bicycle Crunch	2	25	N/A	Moderate

Calisthetic (RC)

This phase is based on Calisthetic type exercises. These are exercises that can be performed without resistance training equipment. Riders may elect to use these instead of R or RM phase. In addtion, if riders are temporarily isolated from resistance training equipment, this routine may serve as a substitute for any other R workout.

	Exercise	Sets	Reps	Speed
1	Squat Jumps	4	25	Fast
2	Crunches	4	15	Moderate
3	Hamstring Curl *	4	15	Moderatae
4	Push Ups	4	25	Moderate
5	Sit Backs	4	25	Moderate