WANT TO BE A BETTER CYCLING ATHLETE? POWER IS THE KEY (PART II)
By Sebastian Rebollo
Master in physical Activity
Certified Strength and Conditioning Specialist
In the first part of this article we talk a little about the importance of developing power to optimize performance and see how working with our own body can create adaptations to increase strength and power. Now in this second part of the article we are going to put emphasis on increasing our maximal strength (high loads with low speed) and velocity (low loads with high speed), working directly in all components of the Force – Velocity curve (F-V curve).
To have a better understanding of how training maximal strength and velocity will have a positive effect on power, we only need to look on the power formula in which:
P(Power) = F (Force) * V (Velocity)
As we can see, we can increase our maximal power in 3 ways, first by increasing our Force (Max. strength), second increasing our Velocity, or by increasing both factors as we are going to suggest.
The selection of the exercises needs to have a very strong correlation with the part of the F-V curve part we are targeting, Max strength, strength – speed and speed – strength, making it as simple as we can.
Max. Strength exercises (High load – Low speed)
Dead lift
Squat
Step Up’s
Strength – Speed exercises (Moderate load – Moderately High Speed)
½ squat
Power Clean
Speed Strength exercises (Low load – High speed)
Squat Jumps
Long Jumps
30 yd accelerations
Box Jumps
Now that we have or exercise list, its important to know how much load we are going to use for each one. Testing for 1 RM (Repetition maximum) is not recommended if you are new in resistance training and if you are doing this training alone, we recommend that you work with a strength coach who can supervise you and correct form if necessary.
There are a lot of different methods to determine our maximum strength in a particular exercise: 1RM, Multiple RM, VBT (Velocity Base Training), Perception of Effort, so you can decide which is better for you based on your experience. I highly recommend to go with a professional to be tested and supervised, we will talk more about this subject in another article.
4 weeks 3 days resistance training for strength and power
Monday and Friday | ||||
Exercise order | Week 1 | Week 2 | Week 3 | Week 4 |
Dead lift | 4x5x2’ @ 85% | 4x6x2’ @ 85% | 5x3x2’ @ 90% | 3x5x2’ @80% |
Squat | 4x5x2’ @ 85% | 4x6x2’ @ 85% | 5x3x2’ @ 90% | 3x5x2’ @80% |
Power clean | 4x5x2’@ 80% 3RM | 4x5x2’@ 82% 3RM | 4x6x2’@ 82% 3RM | 3x5x2’@ 80% 3RM |
Squat jumps | 5x5x2’ @ 15% | 5x6x2’ @ 15% | 5x8x2’ @ 15% | 4x5x2’ @ 15% |
Box jumps | 4x8x2’ Plyo box | 4x10x2’ Plyo box | 5x10x2’ Plyo box | 4x8x2’ Plyo box |
Wednesday | ||||
Exercise order | Week 1 | Week 2 | Week 3 | Week 4 |
Dead lift | 4x5x2’ @ 85% | 4x6x2’ @ 85% | 5x3x2’ @ 90% | 3x5x2’ @80% |
Step up’s | 4x10RMx2’ | 4x10RMx2’ | 4x12RMx2’ | 3x10RMx2’ |
½ squat | 4x5x2’@ 80% 3RM | 4x5x2’@ 82% 3RM | 4x6x2’@ 82% 3RM | 3x5x2’@ 80% 3RM |
Long jumps | 5x5x2’ | 5x6x2’ | 5x8x2’ | 4x5x2’ |
30 Yd speed | 2x5x 2’ | 2x5x 2’ | 2x6x 2’ | 2x5x 2’ |
Note: The Plyo box height will be with one that allows us to work safely. We can change the height as we progress.
I hope this article helps you to achieve your goals. For any concerns or suggestions feel free to contact me.
Disclaimer: No training program can or will protect you from injury. All athletic sports carry with them an element of danger. In the case of a fall, collision or other accident, you may be injured or killed, regardless of the type of athletic training you may have participated in. A training program itself could even result in an injury in certain situations. The only way to certainly avoid being injured while training or participating in a sporting activity, is to not participate in any sports or training activity.