4 weeks strength training for the upper body (workout 1)



By: Sebastian Rebollo

Master Degree in Physical Activity

Certified Strength and Conditioning Specialist


Upper body strength training needs to be in cyclist’s workout routine if they want to be more efficient, aerodynamic and minimize the risk of injury’s in the lower and upper back.

For long cycling competitors to maintain a relatively good technique for most of the time is vital to achieve efficiency, but there is a time in the race when we can no longer maintain a good posture, not because the lack of technique, but because we don’t have the strength to maintain that position for a long period of time. The strength it’s a determinant factor when we talk of technique. The more strength, the more we can maintain a good technique.

For those reasons you need to add upper body strength training at least two days at week. If you are new at this type of training this routine will help you to start building your upper body strength immediately.

This basic routine will incorporate bodyweight exercises, elastic bands and strength exercises with dumbbells and bars. We hope this 4 week routine will be only the beginning and will evolve into a more specific strength training workout. And we will be there the entire time to help you achieve your goals.

The exercises are as follows;


4 WEEKS PROGRESSION       

EXERCISE LIST

WEEK 1

WEEK 2

WEEK 3

WEEK 4

SHOULDER INTERNAL ROTATION

3 X 10

3 X 12

4 X 12

4 X 10

SHOULDER EXTERNAL ROTATION

3 X 10

3 X 12

4 X 12

4 X 10

PUSH UPS

3 X 10

3 X 12

4 X 12

4 X 10

CHEST PRESS

3 X 10

3 X 12

4 X 12

4 X 10

PULL UPS

3 X 5

3 X 6

4 X 5

4 X 5

BENT OVER ONE ARM

3 X 10

3 X 12

4 X 12

4 X 10

BACK EXTENSIONS

4 X 20

4 X 20

4 X 25

4 X 25

ABDOMINAL CRUNCHES

4 X 20

4 X 20

4 X 25

4 X 25

    


NOTE: the intensity of the exercise is going to be moderate, in the strength exercises we can add 2.5 or 5 pounds every week.

The quality of each exercise is the main goal. If you can’t complete the 10 reps with proper technique you can add more weight on the next session. Once you are adapted to the exercise you can add the extra weight.












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.