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Below
is a weight training routine that I personally have used for a
few year now. It covers most of the muscle groups used in cycling
and alternates an upper body muscle group with a lower body and
looks to work antagonistic muscle groups together. This approach
means that you need minimal rests between each set and therefore
the total programme of 3-5 sets per exercise can be completed
within about 45 minutes excluding warm-up and stretching. This
is purely one example of the way that all the various exercises
and stretches can be structured together.
| Warm-up
for 10 minutes either on the turbo, stepper or a short run,
whichever takes my fancy. Short stretching routine. |
| Partial
sit-ups |
3
sets of 15 |
Bench
Press
|
3
sets of 10 |
Pec-Deck
|
3
sets of 10 |
Squats
|
5
sets of 10 |
Lat
pull downs
|
3
sets of 10 |
Upright
rowing
|
3
sets of 10 |
Leg
extension
|
5
sets of 10 |
Leg
curl
|
5
sets of 10 |
Biceps
curl
|
3
sets of 10 |
Triceps
pull down
|
3
sets of 10 |
Calf
raise
|
5
sets of 10 |
| Oblique
sit-ups |
3
sets of 15 |
| Cool
down of 5-10 minutes usually on the turbo then stretching
routine for all muscle groups. |
If you feel like trying
the above please note that:
If
you are just starting weight training you should build up to such
a programme. Week one you would perhaps do one set of each exercise,
week two, if you feel up to it, do two sets of each etc.
Don't miss out on the warm-up, cool down or stretching periods.
Make sure you keep yourself warm and well hydrated during the
workout.
Be careful but have
fun.
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