P ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING

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Loreen Lyons
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1 P ERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS Off-Bike Sprinting Power Improvement: Appling National Jr. Team Programming to Your Situation Patrick Borkowski Presented are the strength and conditioning training parameters for the Jr. National team. The purpose of this discussion is to extract the training concepts used at the elite level and apply them to cyclists who want to improve their sprinting power. Yearly/Weekly Training Schedule In order to improve sprint power cyclists will have to devote two to three days a week doing off-bike strength and power training activities. For beginning level cyclists, two days a week is sufficient. The times per week consideration is based on farthest from competition time sequencing. For the more experienced riders a general rule of thumb is three times per week reduced to twice a week as one gets closer to competition. Farthest from competition starts after the competitive season and when riders have had a chance to recover from the rigors of the season. It is my belief that this type of training should be year round. Where most people make a mistake is that they do a program for a six-week period and expect the benefits to last throughout the year. The amount of time spent on working out each week is dependent on how much time the athletes spend on the bike. Beginning competitive riders may spend a minimum of 12 to 15 hours per week. When I was with the national team our riders were spending over 20 hours per week. With this on-bike load it s important to avoid adding too much time in the weight room including warm-up and cool down the max time should be targeted at 40 to 45 minutes. During the season this should be done a minimum of once per week to maintain the strength/power gains of the off-season. However, it s important to build a good base in the off-season so that maintenance can be accomplish with only one session in the weight room per week. During the off-season one would do a little higher volume so the workout might take a little longer but no more than an hour and 15 minutes. Working Strength/Power Training in with On-bike Training This is always a question and it can be approached in many ways. As a general rule, during the off-season when off-bike power training is more of a priority, make it a priority of the day, which means to work in the weight room first and ride later. This works especially well if the rides are long distance and less intense in nature. As the season approaches on-bike is the most important thing. Ideally, if one rides in the morning, the strength/power workout can take place in the afternoon thus allowing for adequate recovery time. Exercise Selection Presented in Table 1 is a typical workout for the USA Sprint Cycling Jr. National Team for the off-season of February thru March. Table 2 illustrates the workout for in-season doing the program once per week. I emphasize that this is for elite level sprint cyclists. The reason we are presenting this is to illustrate the various exercises elite riders do to gain power and to help us select some key exercises we can download for beginning and intermediate cyclists whose goals are to improve sprinting power. The first exercise, considered king of all exercises, is the squat. The second is the power clean. One drawback is that these exercises require an Olympic bar, rack and platform facility requirements that many cyclists don t have access to on a continuous basis. In addition, the power clean is a complex exercise that requires a qualified instructor to teach properly. However, there are alternatives. The year round concept here is to gain strength first, then power. Consequently, a cyclist with limited resources should

modify the squat to doing it with bodyweight, weighted vests, dumbbells or do various forms of lunge exercises.

For power, which the power clean is the first choice in exercise selection, an alternative could be bodyweight exercises such as squat jumps, split squat jumps, quick hops, box step-up jumps and

This is a tough concept to explain If very limited on time, then concentrate on strength exercises, i.e. squat, RDL.

So within the year, you start by concentrating on developing strength and then power as the season approaches. Within a workout, you always do the explosive / power exercises first, then strength.

As illustrated in Tables 1 and 2, the exercises considered more important to our objective, developing explosive sprinting power, are done first.

As a general rule in Table 1, the first three exercises are power related; the next grouping strength related; and developing core strength is at the end.

2 modify the squat to doing it with bodyweight, weighted vests, dumbbells or do various forms of lunge exercises. Another great exercise is the single leg squat, which is more challenging and requires less loading because it s done one leg at a time. For power, which the power clean is the first choice in exercise selection, an alternative could be bodyweight exercises such as squat jumps, split squat jumps, quick hops, box step-up jumps and lateral box jumps. These jumping exercises are easily loaded by using weighted vests. Another great exercise is the push press with dumbbells. This is a tough concept to explain If very limited on time, then concentrate on strength exercises, i.e. squat, RDL. When more time is available, you want to work on power exercises, but in this instance, power exercises should be done BEFORE the strength exercises. So within the year, you start by concentrating on developing strength and then power as the season approaches. Within a workout, you always do the explosive / power exercises first, then strength. Order of Exercise Critical in getting the job done is the order in which the exercises are performed. As illustrated in Tables 1 and 2, the exercises considered more important to our objective, developing explosive sprinting power, are done first. This priority system serves coaches and athletes in designing a good strength/power program. It allows for getting a training effect within time constraints, something we all face. As a general rule in Table 1, the first three exercises are power related; the next grouping strength related; and developing core strength is at the end. So, if time is a consideration, a coach/athlete might do the reverse lunge and R.D.L (Romanian Dead Lift) on Monday to develop strength in the hip/leg area. Then if time allows, the athlete could do the split squat jump and maybe dumbbell push press. This provides strength to power development within the same workout. More exercises can be added as time and equipment availability become more abundant. During the season the situation is similar. However, when comparing the two tables notice that in the off-season power development exercises the exercises that are done at relatively slow speeds (power clean, hang clean, etc.) This is due to the greater loading that is done with these exercises. It should be explained that while the actual rate of movement appears slow, the athletes are, in fact, trying to move the resistance as fast as possible. During in-season the fastest of the off-season power development exercises, the hang clean, is the only exercise done from this group. In addition, this exercise is done with contrast training. After the hang clean, step-up jumps are done immediately thus enhancing the power development effect. On Wednesday, the power jerk using a light load is contrasted with box jumps. The hang snatch is done with even less loading and therefore greater speed. The exercises turn to a faster rate of development with lighter load. In the strength exercises such as the squat, the loading is reduced as well. Safety Considerations I would like to emphasize with these exercises that if a coach is not comfortable with teaching them, s/he should seek a qualified conditioning professional to teach them. This is especially important if the Olympic style lifts are being done. If an athlete is doing them without supervision, it s important that s/he have a training partner who can correct technique on the spot. Any of these exercises can be counter-productive if they are done improperly. We have provided a How-to-Do exercise menu to help you learn more about some of the exercises. How-to-Do Exercise Menu Box Step-Up Jumps (Figure 1) Use a well-secured bench or one of the jump boxes that is 15 inches high. Start with one foot on the bench and the other on the floor. Begin with driving the arms up and launching straight up off the foot on the bench. In the air, change feet and land with the feet opposite the starting position. Repeat without a hitch. Figure 1 Lateral Box Step-Up Jumps (Figure 2) Use a well-secured bench or one of the jump boxes that is 15 inches high. Stand to one side with one foot on the bench and the other on the floor. Begin with driving the arms up and launching straight up off the foot on the bench. In the air, change feet and land on the opposite side of the box to the starting position with feet in reverse position. Repeat with out a hitch. Figure 2 Split Squat (Figure 3) Step forward into a lunge position.

Bend the trail knee forward. Keep the shin perpendicular to the ground.

Keep the back flat and in neutral position. Knee almost or slightly touches the ground.

Front leg should be bent to 90 degrees at both the hip and the knee. Maintaining position, jump as high as possible.

Landing in the same position, repeat the jump as quickly as possible. Repeat with the other leg.

Drop into a jumping position, keeping the heels flat. Immediately reverse direction, fully extending the hips.

Finish the movement by pressing the dumbbells over head.

Be sure to initiate each repetition with the hips fully extended before dropping into the jump position.

Drop into a jumping position, keeping the heels flat.

Use the momentum developed in the lower body to help fully elevate the dumbbells off the shoulders.

Dumbbells should be fully extended as a result of the action occurring at the hips.

3 Bend the trail knee forward. Keep the shin perpendicular to the ground. Try to keep the knee behind the toe and avoid the knee moving past the toe, as in the lunge position. Keep the back flat and in neutral position. Knee almost or slightly touches the ground. Return to starting position and repeat with the other leg. Split Squat Jump (Figure 4) Begin in a lunge position. Front leg should be bent to 90 degrees at both the hip and the knee. Maintaining position, jump as high as possible. The arms should be used to assist in gaining maximal height. Landing in the same position, repeat the jump as quickly as possible. Repeat with the other leg. Figure 4 Figure 3 Dumbbell Push Press (Figure 5) Clean the dumbbells to the shoulders. Stand with the legs straight. Drop into a jumping position, keeping the heels flat. Immediately reverse direction, fully extending the hips. Use the momentum developed in the lower body to elevate the dumbbells off the shoulders. Finish the movement by pressing the dumbbells over head. The head should be up and the back should be arched throughout the lift. Be sure to initiate each repetition with the hips fully extended before dropping into the jump position. Figure 5 Dumbbell Jerks (Figure 6) Clean the dumbbells to the shoulders. Stand with legs straight. Drop into a jumping position, keeping the heels flat. After dropping into this jump position immediately reverse direction and fully extend the hips. Use the momentum developed in the lower body to help fully elevate the dumbbells off the shoulders. There is no pressing of the dumbbells when the lift is performed correctly. Dumbbells should be fully extended as a result of the action occurring at the hips. The head should be up and the back should be arched throughout the lift. Be sure to initiate each repetition with the hips fully extended before dropping into the jump position. Medicine Ball Standing Twist Throw (Figure 7): Stand 10 to 12 yards away from a partner. Both athletes are turned so that they are in a shoulder-to-shoulder position. Twist to the opposite direction of where the partner is located, then rotate back to the starting position and throw the medicine ball aggressively to partner. Partner catches the ball, twists in the opposite direction of where the ball was thrown, then twists and throws the ball back to the starting position. It is important to twist the trunk, shoulders and head simultaneously through the full, comfortable range of motion in each direction. Figure 6 Figure 7

Keg Toss (Figure 8) Grasp a med ball with both hands; extend arms and place the ball between the legs with knees slightly bent.

Voodoo is a skateboard-like device with a single wheel allowing rolling side to side.

Figure 8 Med Ball Push-ups (Figure 9) Place one hand on the med ball, the other on the floor.

Make sure the abdominals remain contracted, keeping the body in a straight line from ankle to head.

Place tips of fingers just behind the ears and touch elbows to thighs.

Touch elbows to thighs during entire movement. The slower the movement, the tougher it is to do. Pull on ankles at a diagonal to add variety.

4 Keg Toss (Figure 8) Grasp a med ball with both hands; extend arms and place the ball between the legs with knees slightly bent. Toss med ball high in the air and in front of body extending at the knee and hips in a jumping motion. Voodoo is a skateboard-like device with a single wheel allowing rolling side to side. It develops shoulder and abdominal stabilization by pushing up on an unstable platform. Medicine ball push-ups may be substituted. Figure 8 Med Ball Push-ups (Figure 9) Place one hand on the med ball, the other on the floor. Perform a push-up by lowering until the elbow of the arm that is on the med ball is just below 90 degrees and then push up. Make sure the abdominals remain contracted, keeping the body in a straight line from ankle to head. Rollie Pollies (Figure 10) Lie flat on your back; bend both knees and pull to chest. Place tips of fingers just behind the ears and touch elbows to thighs. Holding elbows to thighs, have partner grasp the ankles and pull feet to the ground. Then, slowly return to starting position. Touch elbows to thighs during entire movement. The slower the movement, the tougher it is to do. Pull on ankles at a diagonal to add variety. Figure 9 Figure 10 TABLES Presented in Table 1 is a typical workout for the USA Sprint Cycling Jr. National Team for the off-season of February thru March. Table 2 illustrates the workout for in-season doing the program once per week. We wish to emphasize that this is for elite level sprint cyclists. The reason we are presenting this is to illustrate the various exercises elite riders do to gain power and to help us select some key exercises we can download for beginning and intermediate cyclists whose goals are to improve sprinting power. (See next page)

RESISTANCE STRENGTH TRAINING EXERCISE

RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with