You are reading a single comment by @TGR and its replies.
Click here to read the full conversation.
London Fixed Gear and Single-Speed is a community of predominantly fixed gear and single-speed cyclists in and around London, UK.
This site is supported almost exclusively by donations. Please consider donating a small amount regularly.
TGR
Your first job should be nailing technique.
Then a program of deadlifts, goblet squats, Rows would probably cover it, with some tricep/ bicep work (for the climbs).
Back squats are not the answer for optimal core activation/ injury prevention from technique mishaps.
Technique: https://stronglifts.com tends to be good.
Work from a raised off the ground, empty bar first to really focus on Gluteal activation, and remember controlled lowering to the ground.
In terms of a program- I'd probably suggest a high rep, high set system, with [relatively] low weights.
Warm up: (x3)
Skipping x 1 mins.
Squat jumps onto a platform x10
Bosu Ball Pressup burpees x 20.
Pull-ups (wide grip- 5-10-15-depending on when you max out)
or Reverse Lunges x 10 each leg.
Warm up each exercise individually as well with a 40% weight set for 8-10 reps.
12- 15 of D/L
12-15 Bicep curls
(repeat x 4, 90s rest between each set)
12-15 goblet squats holding dumbell
12-15 Tricep extension
(repeat x 4, 90s rest between each set)
12-15 Chest supported rows (ie lying on a bench angle 30 degrees, puling the dumbell with the intention of keeping the elbows down
Options for paired exercises- incline bench Dumbell press, or generic ab variations.
(repeat x 4, 90s rest between each set)
I tend to chuck the plank in at every completed round (pair of sets)
Then 5-10 minutes working on the abdominal and back muscles.
Then a quick 10 minutes on the bike or running machine.
Then stretch!