Training & Nutrition - Strength Training ideas w/o the Gym

The season is over and the days are now shorter. Riding time outside is at a premium so its time for some indoor training. I plan to do some legs and core strength training as part of my base period build. However, I do not have a gym membership and I do not plan to get one. So does anyone have any suggestions or has done strength training at the comfort of their own home ? Pushups, crunches etc .... ?

you could try the Slow Burn fitness revolution book by Fred Hahn. He has a whole section on strength training exercises for the home-bound...

The season is over and the days are now shorter. Riding time outside is at a premium so its time for some indoor training. I plan to do some legs and core strength training as part of my base period build. However, I do not have a gym membership and I do not plan to get one. So does anyone have any suggestions or has done strength training at the comfort of their own home ? Pushups, crunches etc .... ?

http://www.bikeforums.net/showthread.php?t=237215

use your own weight. Also if you can afford dumbells that helps.

For your legs, you can do one legged squats. Builds both strength and balance. And squatting using only one leg is the equivalent of squatting with a fair amount of weight. Lunges also can be done without weights. Adding dumbells to either exercise will increase the intensity.

For upper body, dips and chin ups are good exercises. Dips can be done with the aid of a chair. Chin ups, you'd need to mount a bar. And of course there are pushups.

Stability ball gives you lots of core work out options.

another option are exercises using a stretch cord.

For $100 in dumbells, stability ball, stretch cord, and maybe a book or two, you'll have everything you need to work out at home, and only a small amount of stuff to stick under the bed or in the closet.

use your own weight. Also if you can afford dumbells that helps.
For $100 in dumbells, stability ball, stretch cord, and maybe a book or two, you'll have everything you need to work out at home, and only a small amount of stuff to stick under the bed or in the closet.

Thanks for all the ideas. $100 is small pocket change compared to joining a gym even for a 3 month membership. Has anyone actually joined a gym membership just for this particular phase in their training period. Just curious ...

Try:

http://www.rosstraining.com/

http://www.rosstraining.com/articles.html

http://www.rosstraining.com/products.html

Never Gymless uses limited equipment, most of which is easily available and fairly cheap.

Don't forget your protein. TrueProtein.com

Try:

http://www.rosstraining.com/

http://www.rosstraining.com/articles.html

http://www.rosstraining.com/products.html

Never Gymless uses limited equipment, most of whihc is easily available and fairly cheap.
I have Ross' book "Infinite Intensity". I really like that he prescribes to the "CrossFit" style of brief training sessions done at a VERY high intensity.

I use dumbbells and body weight. A lot of people swear by the elastic bands.

Why not pick up some equipment from Walmart, Canadian Tire, other department store, Sports Traders, or through the newspaper. My bench, complete with leg raise attachment, cost maybe $50, a big set of weights might be another $25.

Thanks for all the ideas. $100 is small pocket change compared to joining a gym even for a 3 month membership. Has anyone actually joined a gym membership just for this particular phase in their training period. Just curious ...

Yep! Often!! But then I come from a bodybuilding background so I enjoy getting back into it even just for a few months.

I use dumbbells and body weight. A lot of people swear by the elastic bands.


I have both, and much prefer the dumbells. The elastic bands are never enough resistance, but are good for exercises that would only work with a universal system or for weird things like strengthening your ankles or neck. I also use them if I get an injury since they are easier and smoother than lifting an actual weight.

Like others have said, you can spend under $100 and get all the equipment you need. I got all my stuff at Walmart. And, unlike a gym membership, once you spend that $100 you are done. Dumbells last forever.

Try this:
http://www.teenbodybuilding.com/steh7.htm

I did it for 3-4 months when i got tired of working out with weights and i couldnt believe how much more stamina i gained. Its hard if you follow correctly but worth it.

If you live in a highrise, or have access to one, fast walk stairs 2 or three at a time. Your thighs will start to burn very quickly.

Calesthenics are the way to go, and nobody does 'em better than the Navy SEAL Teams. Below is an example of some of the stuff they do, as hosted/performed by a former Navy SEAL.....the first video is important, as it explains how to do the exercises properly. The second video is more advanced and doesn't give you much time to rest, and is a very good workout.

Start with this:

http://www.navysealteams.com/dvdwork.htm

And then once you learn the exercises, go with this:

http://www.navysealteams.com/dvdburnout.htm

That should greatly increase your core strength as well as stretching ability.

Try cyclo-core and cyclo-zen.

http://www.cyclo-core.com/

I have Ross' book "Infinite Intensity". I really like that he prescribes to the "CrossFit" style of brief training sessions done at a VERY high intensity.


I love all of Ross's stuff. He gives excellent advice and great feedback if you buy one of his products. Admittedly, his stuff is more geared towards combat sports but, with his workouts you never have the excuse of not having enough time for exercise!

I'm thinking of buying Infinite Intensity as soon as I have some spare cash - I already have The Underground Guide to Warrior Fitness and Never Gymless.

absolutley free exercise routines=> freetrainers.com

Pick up a used Soloflex off Ebay. Wait for one within driving distance as the shipping is expensive but you can buy a complete unit with all attachments for $250 or less.

I'm suprised no one has mentioned/endorsed Pilates yet. The Pilates workout is absolutely awesome for developing core strength. You also will increase flexibility.

If you are already in good shape this is some fun stuff

http://www.beastskills.com/

I don't have much to add in the core strength area, but since I can't afford a gym membership and neither can my training partner, for legs we just stay seated and grind up the hills in 53-14, 53-16, depending on how steep, the one we usually do 3 reps on is a 10 minute effort each time. STAY SEATED and focus on your form and watch your knees. It is good cycling specific resistance and very low speed so you can do it in the cold. We usually pedal around in 39-23 or 39-21 for about 30 minutes before and after.

one word...

calisthenics... invest in a pull up bar and a floor( ;p)

and plenty of people do them better than the navy seals...

capoeristas, b-boys (breakdancers), gymnasts, pole vaulters and various other athletes

All of the above and I once heard the USFL, NFL, and Heisman winning running back from Georgia, Herschel Walker, say that he never lifted weights but did 300 situps and 300 pushups daily!

Get yourself a Lifeline gym (resistance band training). www.lifeline-usa.com (http://www.lifeline-usa.com).

If you live in a highrise, or have access to one, fast walk stairs 2 or three at a time. Your thighs will start to burn very quickly.

+1

also, if you need additional weight just toss some books into a backpack and wear that.