Training this winter

In modern professional sport, hypertrophy in track cycling sprinters is a consequence* of (usually, depending on the individual) the preperation phase of a strength programme, and ultimately from the volume of strength training, on-bike as much as off.

*rather than a goal

So are you saying that the 'preparation phase' and 'hypertrophy phase' are the same thing? Surely a goal-orientated mass-building phase for bodybuilders or whatever could be tagged 'hypertrophy', but otherwise it's a misnomer, as the goal is more about neuromuscular conditioning. #semantics

So are you saying that the 'preparation phase' and 'hypertrophy phase' are the same thing?

No, they are not.

But the most 'likely' hypertrophic gains will come during a high-rep phase. A preparation phase, though not entirely designed to maximise muscle mass gains, may be the closest a cyclist will come to a hypertrophic programme.

As I said, it depends on the individual, some people gain a lot on low-rep, high-load exercise as well.

I'm locking myself away in my cupboard and ending myself.

and then i'll do some of this

WINTER IS COMING, or at least that's what I've been told at my local velo. As it's made from wood we can't use it on wet conditions=> no winter track training :(

Thing is that untill january I will be at my own.
I've been looking for answers in this and other threads but didn't find exactly what I'm looking for.

I have a roller so will need some template focusing on speed not endurance.
Some gym advice. I've been the last year between the gym and the bike, but nothing serious. Now I want to take it more seriously. I thought to stick to: Squats, Leg Press, Deadlift or Leg Curl (last year I had back pain).
Last year went with: 4 series with 15reps on the first, 12, 10 and 8.
I weight around ~68kg. Height ~1.78 . 18 years.
My max. weight I can remember is: 70kg+barbell at squat, 100kg at one leg press, 30kg at leg curl.

You need a proper coach.
Asking on the Internet is gonna get you a whole load of conflicting information, mainly from people with no qualification with which to base their answers.

For a good plan that will work for YOU, you'd need to supply the coach with a lot more information and discuss various options and goals. Obviously they are probably going to charge for this as it's a reasonable amount of work.

Nobody local that can help you out?

I "know" two local trainers.
One is from a club and he (as far as I know) focuses on endurance events rather than sprinting. He only trains sundays, or at least he told me when I asked him.
The second one is the one I talked in the previous post. First he was ok, then he was misleading and then he was disappointing, not sure if I want to know anything more him...
I have no problem with paying anyone to coach my properly but... NOW the track session has finished. They're starting with the winter training which is basically: gym+rollers.
As the velo is aprox. 9km from my house and it's quite long up-hill non pleasant commute. Basically just lazy to go there to do something I can do closer to my home.

I will do something like:
2w of transition fase.
1month + 1/2 volume fase.
1 month and whatever to new year strength fase.

Then I will take the license (which is actually 60€/year) and start with some coach.

70kg squat is a bit flimsy - if you really want to strenghten your legs you should be startting your winter weight training about 90-100kg and aiming to imrove in 5 kg increments till you 'top out' in March. A good improvement would 100 to 135/140kg.

Deadlifting is also very good but watch your back!

Oh that sounded a bit like 'Watch your back!' Unless you have some tasty geezers in your gym, ignore that doublespeak ;)

70kg + bar = 90kg, and to expect someone to increase their max lift just because you tell them to is a bit ludicrous, no? Everyone has to start somewhere.

Asking on the Internet is gonna get you a whole load of shit information, mainly from people with no qualification with which to base their answers.

FTFY

70kg squat is a bit flimsy - if you really want to strenghten your legs you should be startting your winter weight training about 90-100kg and aiming to imrove in 5 kg increments till you 'top out' in March. A good improvement would 100 to 135/140kg.

Deadlifting is also very good but watch your back!

^^this

Get a proper track coach, you'll go faster and won't spend every 5 minutes second guessing your training plan.

I have been getting sprint coaching by for the past 6 weeks and its easily worth the £50 per month. Seeing good improvements and there is no way I would have been able to be so motivated doing it by myself. Really enjoy having a plan to follow as well.

Sprint training over winter = less whip skids more bar work. Pull ups with leg extensions, dips, Bike squats etc. Get big.

Fifties are the goal
http://grooveshark.com/s/50+In+The+Clip/4lDZYk?src=5

70kg squat is a bit flimsy - if you really want to strenghten your legs you should be startting your winter weight training about 90-100kg and aiming to imrove in 5 kg increments till you 'top out' in March. A good improvement would 100 to 135/140kg.

Deadlifting is also very good but watch your back!

Watch your back?

Get some decent gym coaching from a strength and conditioning coach who can give you great form from the start.

As for 100kg squat - my girlfriend can do that, man up.

Good for her. I've had back problems since I was a teen so I'm back at 30kg. That should make you all feel better. Unless of course none of the big man crew here are going deeper than parallel.

"going deeper than parallel"

I love it when gym bunnies talk filthy. Tell me more.. almost there..

That's all I've got. I read it on reddit.

I started racing this year, trained last year to a plan, but it was all a mix on the bike or turbo and some core work (no weights, no plyometrics).

This winter I would like to incorporate some weights into my winter training - I'm not interested in getting a full-time coach at this point as:
a) I don't really have very specific goals (other than continue to lose weight and dull a full season of track league/opens next year).
b) I can't really afford it - especially if I'm paying for gym membership.
c) I'm happy to coach myself with the help of reading and improving on what I did last year.
However, I'd like to develop good habits and form for weight work going forward - what is my best option in terms of this? Should I get a PT for a couple of sessions in the gym to show me how to do things properly - or do I need a cycling-specific coach? Or would it be enough to have a friend who is experienced with this kind of work and has good technique to take me throughit?

I've got a good book (courtesy of mr mac), called Weight Training for Cyclists, which I have been reading - I just wondered if having a couple of sessions with a coach was a good idea to develop good form/habits.

This book and a mirror could help with developing good form

Strength Training Anatomy: Amazon.co.uk: Frederic Delavier: Books

i'm currently reading base building for cyclists by thomas chapple. it has good ideas on using the winter as a reboot time.. the strength section focuses a lot on not pushing your muscles to fatigue, ( which it says increases size ) but focusing on a range of leg exercises to increase strength. Also he suggests doing leg presses over squats as there is less chance that you will injure yourself through bad form..

@dan At least at my gym you can ask the people in charge of the weights room (or whatever it's called) to make your routine

Good for her. I've had back problems since I was a teen so I'm back at 30kg. That should make you all feel better. Unless of course none of the big man crew here are going deeper than parallel.

Always arse to grass.

If it's only 30kg because of a 'serious' back issue, then why waste your time? It'll be more beneficial and much safer doing some single and double leg presses.

I feel good, thanks.

If you get a coach to help with functional weight lifting, make sure it is a strength and conditioning coach with olympic lifting experience. A personal trainer can go from bicep boy to PT in a few months.