VBT strength
performance cycle coaching
Cycling, Weightlifting, Strength & Conditioning, Triathlon, Powerlifting, Power Sports , Endurance, SpeedThis programme requires a VBT (velocity based training) device. We recommend a LPT (linear position transducer) which is the type with a string attached, as these are some of the most accurate in the market and an affordable price at the moment.
The programme will take you through different velocities, relying heavily on squats in the .4-.5m/s range, which is where you will build a lot of your strength. For the training to work, we need to be lifting as hard/fast as we can when standing up out of the squats.
The volume will peak in week 3; intensity (calculated with INOL) will be highest in the second half of the block and peak on workout #8/12.
See the first workout of the programme for video instructions, a graph of your intensity vs volume, etc
A
PROGRAM INTRO (vbt)
A1
Lateral Lunge
3 x 8
A2
Air Squat
3 x 8
A3
Squat Jump
3 x 8
A4
Inchworm Push-Up
3 x 5
B
hex bar jumps
5 x 3
C
Back Squat
5 x 2
D1
KB front rack hold
3 x 30
D2
Filly Press
3 x 12
A1
Lateral Lunge
3 x 8
A2
Air Squat
3 x 8
A3
Squat Jump
3 x 8
A4
Inchworm Push-Up
3 x 5
B
hex bar jumps
5 x 3
C
Back Squat
4 x 3
D1
Chin-Up
3 x 8
D2
speed banded chops
3 x 6
A1
Lateral Lunge
3 x 8
A2
Air Squat
3 x 8
A3
Squat Jump
3 x 8
A4
Inchworm Push-Up
3 x 5
B
Back Squat
4 x 3
C
Deadlift
3 x 5
D1
Stability Bear Crawl in All Directions
3 x 30
D2
Hollow Rock
3 x 12
Coach BJ Olson
BJ is head coach for Performance Cycle Coaching, and does cycling and strength work for athletes and national teams around the world
