Mike Arthur, M.S.C.C., University of Nebraska-Lincoln

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1 Coach Arthur is a Master Strength and Conditioning Coach and is regarded as one of the most knowledgeable strength coaches in the nation. Mike has been instrumental in developing the University of Nebraska into one of the premier collegiate strength and conditioning programs in the country for the past 33 years. He now coordinates the workout programs for student-athletes in all 22 Nebraska sports except football. His years at Nebraska directing the development of thousands of athletes have produced many advances in the strength programs used by athletes around the nation. His research helps Nebraska stay on the cutting edge and allows NU athletes to further develop their skills and talents. Among his many honors, Mike was named the 1995 National Collegiate Strength and Conditioning Coach of the Year and in 2003 the board of directors selected him for the USA Strength and Conditioning Coaches Hall of Fame. His vast experiences and unique practical research role at NU have allowed him to formulate this revolutionary approach to body mechanics and strength training. [Ed.] T BGN INT XTP MSR MTB Mike Arthur he follow program is designed to be flexible based on the equipment you have available (all you really need are dumbbells). This is done by choosing one of the complementary exercises from workout 1 or workout 2 to create one workout (Table 1). This can be based on equipment availability or personal choice. Here s a list of complementary exercises: Walking Lunges or Single Leg Squats Leg Curl or DB RDL DB or Alternating Dumbbell SPBP Standing Low Row or Alternate Dumbbell Rows Triceps Extensions or Triceps Pullbacks Bridges or Med Ball Throws P ERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS Minimum Equipment Flex-Planning Strength Program for Cycling Mike Arthur, M.S.C.C., University of Nebraska-Lincoln I recommend doing at least two workouts per week, workout 1 on the first day and workout 2 on the next day. (Example: Monday and Thursday, or Tuesday and Friday, or Saturday and Wednesday) This allows at least 2 days rest between workouts. After a couple of weeks you can advance to a 3 day program. (Example: Monday Workout 1, Wednesday Workout 2, Friday Workout 1, the following week Monday Workout 2, Wednesday Workout 1, Friday Workout 2), just keep alternating the workouts. This program can be done off-season, pre-or in. The difference is in the loading. Off-season is progressive resistance, in-season maintenance and pre-season maintenance and/or progressive resist- Bridge 1. Use abdominals to pull pelvis and rib cage together. 2. Keep hip joint and shoulder joint level with back flat. 3. Do not lower back or hips sag.

2 ance based on the situation. The program includes two workouts (Workout 1 and Workout 2). Both workouts have complementary exercises as previously described. Do exercises in order that they are listed in Table 1. For dumbbell exercises refer to the poundage chart (Table 2). Pick a weight you think you can do with good technique. The first set is light with the second and third sets getting heavier. Start off light and progressively get heavier each workout. Rest approximately between sets and exercises. Remember strength is expressed though good technique. Do exercise exactly as described in the exercise techniques section of this article. O Med Ball Throws Front Stance Med Ball Throws Side Stance 1. Stand facing wall about 3 to 4 feet away. 1. Stand with side facing wall about 3 to 4 feet away. 2. Turn shoulders a throw ball at slight angle, so you can catch ball to 2. Throw ball into wall so that ball bounces straight back to same side. opposite side. 3. Catch ball let it turn you in reverse direction and back to wall. Keep 3. Catch ball as you turn to the opposite side and throw, keeps hands hands below shoulders. below shoulders. 4. Throw ball ten times, switch sides and throw ten more times. 4. Repeat alternating sides for 10 throws from each side as fast as possible. 1. Stand on left foot with knee slightly bent. 2. Right leg and left arm are back. Triceps Pullbacks 1. Pull handle straight back as far as possible. 2. Reach as far forward with left hand. 3. Bring right foot forward. Note It is a good idea to do more sets pulling back with the right arm and standing on left foot if you throw with right arm. Do both ways if you throw with the left arm. Dumbbell RDL 1. Keep the knees slightly bent as 2. You lower the dumbbells as you move hips back.to just past your knees. 3. Do not let shoulders move in front of feet. 4. Feel a stretch in hamstrings. 5. Keep the shoulder blades pulled back throughout the entire movement. 6. Keep the abs tight.

3 DB Bench 1. Keep lower back flat on bench by placing feet1. Press dumbbells off chest as you turn the on the bench and raise hips slightly. ends of dumbbells toward each other. 2. Start with Dumbbells at side of chest palms 2. Exhale as you lock the dumbbells out to full facing each. length. 3. Inhale and lower dumbbells slowly and under control, with palms facing inward. Leg Curl 1. Bend knees and hips until thighs are almost parallel with ground. 2. Arms are pulled to full arms length, feel shoulder blades being pulled apart. Standing Low Row 1. Pull handle to lower chest. 2. Feel shoulder blades being pulled together. 3. Do movements slow and under control. 1. Lie on bench with hips and knees bent. 2. Raise hips slightly off bench. 3. Hold dumbbell in right hand with arm straight. 4. Keep palm facing in toward body. Triceps Extension 1. Lower dumbbell, keeping elbow pointed up, to side of head. 2. Raise dumbbell to straight arm position. 3. Repeat with opposite arm. (Both arms can be done together).

4 DB Alternating SBBP (Stability Ball Bench Press) 1. Start by sitting on stability ball with dumbbell in each hand and walk yourself out until only the shoulders are on the ball. 2. Keep the hips high, with your knees bent and feet flat on the floor. 3. Raise left dumbbell and reach as high possible. 4. Raise right dumbbell and reach as left dumbbell is simultaneously lowered. 5. The stability ball should roll slightly under the shoulders. 6. A complete up and down movement with each arm constitutes one rep. 1. Bent over at hips until back is parallel with ground. 2. Bend knees, dumbbells hang at arms length. Alternate Dumbbell Rows 1. Pull right dumbbell up as left dumbbell hangs. 1. Lower right dumbbell as left dumbbell is simultaneously raised. 2. A complete up and down movement with each arm constitutes one rep. Single Leg Squat 1. Place right feet forward and left foot 1. Swing left leg thru as elevated on box (6 to 8 inches). right leg is extended. 2. Lower hips until right knee almost 2. Place left foot back touches ground. 3. Keep lower back on box and repeat. rounded reps each leg constitutes on set. Walking Lunges 1. Step forward with left foot and lower dumbbells until they barely touch the ground. 2. You do not need to take a long step. 3. Lower right knee until it almost touches the ground just behind the left foot. 4. Extend with the left leg and step all the way through into the next step with the right leg. 5. Take ten steps and then turn around. Take tens steps back to where you started. 6. Ten steps each direction constitutes one set of ten repetitions.

5 REPS RM REPS RM Table 1 Workout 1 Date -> 90/90 Left Hamstring Left Adductor Raise Tripod Table 2 Single Leg Reach 1 X 10 Walking Lunges 3 X 10 Leg Curl 3 X 10 DB Bench 3 X 10 Standing Low Pull 3 X 10 Triceps Extensions 3 X 10 Front Bridge Left Side Bridge Right Side Bridge Stretch Lats Stretch Pecs Workout 2 Date -> 90/90 Left Hamstring Left Adductor Raise Tripod Single Leg Reach 1 X 10 Single Leg Squat 3 X 10 DB RDL 3 X 10 DB Alternating SBBP 3 X 10 Alternate Dumbbell Rows 3 X 10 Triceps Pullbacks 3 X 10 Med ball throws front stance 3 X 10 Med ball throws side stance 3 X 10 Stretch Lats Stretch Pecs

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