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Fat Boy 11-23-12 11:31 PM

Quote:

Originally Posted by sstang13 (Post 14966540)
How about hips and glutes? Like kettel bell swings. Is that important also? Because I sometimes find that when down in the drops, I use my hips more, and I've also heard about how glutes are important for cycling.

Is there a question here or is this just stream of consciousness noise?

EmilRosenberg 11-25-12 03:12 AM

Quote:

Originally Posted by kindablue (Post 14978201)
Is there any farking point to heel raises? I did some tonight, but couldn't figure out why.

I wouldn't mind them... You don't use too much of your calfs so I think powerful calfs will come from cycling and not from spending time in the gym doing heel rises.

kindablue 11-25-12 06:58 PM

Quote:

Originally Posted by EmilRosenberg (Post 14981616)
I wouldn't mind them... You don't use too much of your calfs so I think powerful calfs will come from cycling and not from spending time in the gym doing heel rises.

Thanks, that's what I was thinking. What I get from them is plantar flexion, which is really only used when I'm doing a hard standing start or a sprint. Either way, its just helping the hip/knee power not really a prime mover of the action so to speak. Plus I can't even see that exercise improving my squat, more so than just squatting will.

I guess I'll replace that with even more foam rollers or box jumps :)

rkwaki 01-28-13 06:55 AM

Okay I'm bringing back the zombie thread as I was asked again about workouts.

Saturday:
Quads/Hamstrings/Calves
I started with a warm-up of:
Leg extensions then seated hamstring curls then standing calf raises - 4 sets
Leg press - 8 sets
Lying hamstring curls - 4 sets
Adductors - 4 sets
Single Leg Extensions - 4 sets followed by calf raises
Single Leg Hamstring Curls - 4 sets

Sunday - Back
Seated Cable Rows - 5 sets
Bent Over Single Arm Dumbell Rows - 4 sets
Rope Pulls - 4 sets
Deadlifts 6 sets
With all these exercises I supersetted with some sort of bicep curl
Hyperextensions

jsutkeepspining 01-28-13 07:32 AM

sounds easy

rkwaki 01-28-13 08:03 AM

Quote:

Originally Posted by jsutkeepspining (Post 15207136)
sounds easy

I am wiped.
I actually failed on my final set of deadlifts yesterday. I did them last on purpose and didn't use straps until my last set, strapped in, pulled and that was it I was done, didn't move it a frickin' inch :( = undid my belt, threw it across the gym, kicked some weights, sat down and laughed at my childish behaviour.

changes2008 01-28-13 10:23 PM

Pretty sure you can be convicted of murder for posting this... Just sayin'.


Quote:

Originally Posted by rkwaki (Post 14940423)
As there seem to be several threads going on about this subject I thought I would start one that focused specifically on the subject as I am such a big believer in it. Here is a workout that many of you have already. Can be done at home, hotel, etc. This is one of my cross functional workouts. Very simple. Put 50 minutes on your stopwatch and start doing exercises, in sequence. If you finish before the 50 minutes is up, start over.

No more that 30 seconds rest between sets/exercises.
1 WALKING LUNGES x 10 on each leg x 3 sets
2 TURKISH GET UPS http://www.youtube.com/watch?v=v7O8Q...eature=related x 10 on each leg x 3 sets
3 SIDE LUNGES (KEEP NON WORKING LEG FLAT) x 10 on each leg x 3 sets
4 FRONT TO BACK LUNGE http://www.youtube.com/watch?v=Hz-FkdprsFY do these using one leg at a time x 10 on each leg x 3 sets
5 ROMANIAN SPLIT SQUAT http://www.youtube.com/watch?v=9IR0bb2gdnM do these using one leg at a time x 10 on each leg x 3 sets
6 SIT DOWN SQUAT http://www.youtube.com/watch?v=2ZlPoq0S2lg do these using one leg at a time x 10 on each leg x 3 sets
7 BENCH DIP SQUAT http://www.youtube.com/watch?v=Ih4KVXJudiI do these using one leg at a time x 10 on each leg x 3 sets
8 MONSTER WALK (USE INNER TUBE AROUND ANKLES) http://www.youtube.com/watch?v=fA5X4nKueUU -you use the bands (or used inner tubes) for this (try it first with one around your ankles)
FRONT
BACK
SIDEWAYS in both directions
9 BURPEE http://www.youtube.com/watch?v=7MGljX4bbps x10 reps x 3
10 WALL SIT http://www.youtube.com/watch?v=y-wV4Venusw as long as you can hold it
12 SUPERMAN http://www.youtube.com/watch?v=PHb1b7cuVtk x3 reps - hold for 30 seconds
13 PLANK http://www.youtube.com/watch?v=pSHjTRCQxIw x3 reps - hold for 30 seconds


rkwaki 02-01-13 12:06 PM

Legs again yesterday (sorry forgot to put workouts from earlier in the week up
1. Extensions - 4 sets, 25 reps
2. Hamstring curls - 4 sets, 25 reps
3. Hack squats - 8 sets - 20, 15, 12, 10, 10, 7, failed set, 12, 12 reps - calf raises after each set
4. Extensions - very heavy sets, 4 sets
5. Standing Hamstring Curls - ankle straps attached to cable crossover machine

DONE LIKE FRICKIN DINNER

wacomme 02-02-13 11:08 AM

Quote:

Originally Posted by sandw1 (Post 14966677)
I'm a firm believer in deadlifts and front squats (don't even bother with back squats) for lower body strength that can translate well for cycling, and they are satisfying to do as well. These two exercises are about all I do for lower body, other than some calf exercises here and there. High reps / low weight is probably better for cyclists, but I mix in heavy weight and low reps as well. You'll feel it on the bike the next day. Be really careful with your form on these exercises. Keep the back flat. I see guys with rounded backs on deadlifts in the gym all the time. I don't know how they don't snap in two.

I have a chronic sore back and major spinal stenosis. Dead lifts have helped my back immensely. Form is essential.

wacomme 02-02-13 11:15 AM

Although I think Chris Carmichael is in the doghouse along with Lance Armstrong, I like Carmichael's ten core exercises. They have improved my form and alleviated my sore back on the bike.

http://trainright.com/weekend-readin...ining-workout/

rkwaki 06-03-13 05:54 AM

I brought this zombie thread back in case the police start to investigate what killed me. Please pass this along to them:
Leg extension, 3 sets of 50 reps
Seated Hamstring curls, 3 sets of 50 reps

Squat/Deadlift Combo - Set of squats followed immediately (no rest) by a set of deadlifts with the same weight
Sets went like this - 12 reps, 8 reps, 6 reps 5 reps - floor

Sled Pull - Frontwards/Backwards/Hacksquats
Pull sled strapped in (like a forward sprint) 30 yards, unclip harness then pull sled backwards to the start (30 yards). Immediately drop to hack squats.
Weight increased with each set. 5 sets. Legs gave out twice on the return and I hit the floor.

Leg Press. Well for those that know I train legs pretty heavy. By this point I could not leg press more than 225 pounds so I finished off with a little calves and then limped out...

Hermes 10-07-13 09:54 PM

<bump>

Since rkwaki shared a weight training program with me, I thought I would post in his thread.

This is off season although I lift weights year round. I have been doing that consistently since 1977. I like to go to a well equipped gym with a lot of energy and trainers. I looked over the beginner program rkwaki sent me and incorporated some of the exercises into my leg routine.

Tonight was one set each except for the jumping.
Warmup on the eliptical
Leg presses in leg press machine
Pushup position with feet on a large ball and lift one leg at a time 1/2 inch off the ball while keeping back straight. Sounds easy but try it.
One leg squats - I use the TRX for balance and squat down with my back straight and drive with the glute. I do not let my knee go forward.
One arm kettlebell swings - I try to drive the core forward explosively and let the momentum of the thrust forward swing the weight up to shoulder level.
Turkish getups - One of my favorites.
Jumps over a bench. This is done by starting with one foot on a bench and jumping high into the air over the bench and landing like a cat with the other foot on the bench.
Wall Sit - Sit against the wall with the legs at 90 degrees
Romanian split squats. These are hard for me for some reason. Go figure.
Foam roller and stretching.

rkwaki 10-08-13 07:21 AM

Quote:

Originally Posted by Hermes (Post 16141903)
<bump>

Since rkwaki shared a weight training program with me, I thought I would post in his thread.

This is off season although I lift weights year round. I have been doing that consistently since 1977. I like to go to a well equipped gym with a lot of energy and trainers. I looked over the beginner program rkwaki sent me and incorporated some of the exercises into my leg routine.

Tonight was one set each except for the jumping.
Warmup on the eliptical
Leg presses in leg press machine
Pushup position with feet on a large ball and lift one leg at a time 1/2 inch off the ball while keeping back straight. Sounds easy but try it.
One leg squats - I use the TRX for balance and squat down with my back straight and drive with the glute. I do not let my knee go forward.
One arm kettlebell swings - I try to drive the core forward explosively and let the momentum of the thrust forward swing the weight up to shoulder level.
Turkish getups - One of my favorites.
Jumps over a bench. This is done by starting with one foot on a bench and jumping high into the air over the bench and landing like a cat with the other foot on the bench.
Wall Sit - Sit against the wall with the legs at 90 degrees
Romanian split squats. These are hard for me for some reason. Go figure.
Foam roller and stretching.

And? When all was said and done how did the legs feel?

topflightpro 10-08-13 07:40 AM

I've been hitting the gym on Sunday afternoons as well.

Leg press alternating with pull ups
Squats
Deadlifts
Upper body stuff. I generally shoot for two back, two shoulder and two chest work outs, such as bench press, incline bench, decline bench, flys, back flys, seated cable rows, upright rows, military press....
Prone Leg Curls single legged.

I also mix in a bunch of hip flexor, abductor and inductor workouts given to me by my physical therapist. I avoid leg extensions as the PT said she is concerned they would put too much strain on my knee and the still healing tendons.

I'm slowing building up the weights with the lower body stuff trying to build more strength and mass. My upper body stuff tends to be a bit less intense.

On most Mondays, I'm a bit stiff. Tuesdays are worse, but I get on the trainer on Tuesday nights for 1.5-2 hours of spinning/cadence drills and that starts to loosen things up.

Creatre 10-08-13 07:45 AM

Just got back to the gym yesterday after 3 weeks off (away from gym and bike). Um, ouch. Only did a moderate full body + core set. Can barely walk today. Ouch...

Hermes 10-08-13 07:49 AM

Quote:

Originally Posted by rkwaki (Post 16142462)
And? When all was said and done how did the legs feel?

My legs felt good during the exercises and went for form versus intensity. This AM I am a little sore.

rkwaki 10-08-13 07:54 AM

Quote:

Originally Posted by Creatre (Post 16142528)
Just got back to the gym yesterday after 3 weeks off (away from gym and bike). Um, ouch. Only did a moderate full body + core set. Can barely walk today. Ouch...

I have become a little more anal about my workouts and noticed some slight deficiencies in hamstring development so Saturday morning I set up the squat rack to hit one very specific part of the hamstring (slightly below horizontal, sumo stance). Well? I have squatted as heavy as 785 to a 20" box this year BUT let me tell you 10 sets of 135 pound squats exposing an underdeveloped muscle is more painful than any exercise I have done, I, like you creatre, could hardly walk yesterday. TOday is better but not much...

rkwaki 10-08-13 07:54 AM

Quote:

Originally Posted by Hermes (Post 16142538)
My legs felt good during the exercises and went for form versus intensity. This AM I am a little sore.

Good job....

Creatre 10-08-13 08:04 AM

Quote:

Originally Posted by rkwaki (Post 16142558)
I have become a little more anal about my workouts and noticed some slight deficiencies in hamstring development so Saturday morning I set up the squat rack to hit one very specific part of the hamstring (slightly below horizontal, sumo stance). Well? I have squatted as heavy as 785 to a 20" box this year BUT let me tell you 10 sets of 135 pound squats exposing an underdeveloped muscle is more painful than any exercise I have done, I, like you creatre, could hardly walk yesterday. TOday is better but not much...

Yeah it's funny. I can barely walk, but the second I get on the bike, I have zero soreness or fatigue. Really shows it's working muscles that are not used in cycling. Not sure if that's a good thing or a bad thing, but gotta be good to be strengthening those muscles as well, if for anything, but to prevent injury. /shrug

Hermes 10-08-13 08:16 AM

Quote:

Originally Posted by rkwaki (Post 16142558)
I have become a little more anal about my workouts and noticed some slight deficiencies in hamstring development so Saturday morning I set up the squat rack to hit one very specific part of the hamstring (slightly below horizontal, sumo stance). Well? I have squatted as heavy as 785 to a 20" box this year BUT let me tell you 10 sets of 135 pound squats exposing an underdeveloped muscle is more painful than any exercise I have done, I, like you creatre, could hardly walk yesterday. TOday is better but not much...

When I trained with the Russians, who had a cycling gym and weight training circuit, we did 10 sets of 10 - 15 reps going as fast as possible through the circuit - lower weight faster movement. After the leg workout was over, we jumped on the bikes and did lower cadence 3 to 5 minute intervals on the bike for 40 minutes - two hour workout.

rkwaki 10-08-13 08:19 AM

Quote:

Originally Posted by Hermes (Post 16142623)
When I trained with the Russians, who had a cycling gym and weight training circuit, we did 10 sets of 10 - 15 reps going as fast as possible through the circuit - lower weight faster movement. After the leg workout was over, we jumped on the bikes and did lower cadence 3 to 5 minute intervals on the bike for 40 minutes - two hour workout.

When I was riding I would do a long ride in the morning, get home, eat then head to the gym for a heavy leg day. It was a lot to accomplish in a day but well worth it imho...

mike868y 10-08-13 12:56 PM

i did 2 crossfit workouts earlier this month then remembered that i basically hate any form of working out besides riding my bike. so it goes.

gsteinb 10-08-13 01:44 PM

Quote:

Originally Posted by wacomme (Post 15228007)
Although I think Chris Carmichael is in the doghouse along with Lance Armstrong, I like Carmichael's ten core exercises. They have improved my form and alleviated my sore back on the bike.

http://trainright.com/weekend-readin...ining-workout/

those are all in the various P90X workouts. I've been doing a handful of those workouts for several years now.

wanders 10-08-13 06:18 PM

I can now reach out horizontally with my right arm and turn off a lamp. This bro is gettin' his burn on.

Hermes 10-08-13 10:56 PM

Upper body workout

Warmup
Active Stretching
3x10 overhead alternating arms dumbbell press
3x10 alternating arms dumbbell bench press using a large ball under back
3x10 lateral shoulder raise
2x10 lat pulldown
2x10 pull up using TRX while almost horizontal on the floor
2x10 dips
Roman chair isometric hold
foam roller and stretching


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