You are reading a single comment by @DFP 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.
@DFP
Pistaboy, I was nearly aghast with your initial use of the word "core". It has become such a loaded & dirty word in this world of S&C.
I like that you were actually referring to posterior chain.
Bread and butter of team GB and most other sprint cycling teams is the back squat. Supplemented with single leg pressing. Vicky pendleton is a slim sprinter who does not really rely on powerful starts like typical sprinters, yet even she had a 120kg (60kgBW) squat back in 2006, I imagine it is a lot more now. Big guys like Chris Hoy and Sean Eaddie are moving 230-250kg.
It is certainly possible (although much tougher) to achieve similar effects without a barbell. Look at Ross Enamait for example. Someone on his forum with dissing him, saying that all the BW exercises and conditioning he does would not translate to real strength.
But then he goes and proves it with a 500lb deadlift even though he has no practice in it.
http://www.youtube.com/watch?v=95D7lj-A6tA
Do you have his books/DVD's Dan? Seem right up your street.
Have you tried vertical jumps as a training method for glutes/hip extension?
I ocassionally do them 3x20 when I cannot get to gym to squat. Touching the ground with hands on each rep. It actually gets me more "sore" than squatting, the glutes especially!
I may seem kinda slow on the bike and such, but ive increased my strength, speed, endurance and coordination by about triple in every physical activity. Did not have a great foundation to start from!