barbell (bilat) strength- intermediate
performance cycle coaching
Cycling, Strength & Conditioning, Weightlifting, Powerlifting, Triathlon, Endurance, Speed, Power SportsThe force/strength cycle is designed for the intermediate lifter with power clean experience, and exposure to heavier loading (up to 90%1rm). If you don't have experience with this, we should start with one of our more entry level programmes like the TUT (time under tension) or RIR (reps in reserve) programmes.
We have 4 high volume days, with volume peaking on workout #10/12- intensity builds towards its peak on workout #9/12.
Use this programme to increase your strength and force output on the bike, or lower body power sport (running, sprinting, etc)
A
PROGRAM INTRO
A1
Lateral Lunge
3 x 8
A2
water pumps
3 x 8
A3
Jump Squat
3 x 8
B
Power Clean
5 x 3
C
Deadlift
5, 4, 3, 2, _ , _ @ 50, 60, 70, 80, 85, _ %
D1
Push Press
5 x 3
D2
Med Ball Slam
5 x 6
A1
Lateral Lunge
3 x 8
A2
water pumps
3 x 8
A3
Jump Squat
3 x 8
B
Power Clean
1, _ , _ , _
C
Back Squat
5, 4, 3, 2, _ , _ @ 50, 60, 70, 80, 85, _ %
D1
Pull up
5 x 8
D2
ghd back extension
5 x 15
A1
Lateral Lunge
3 x 8
A2
water pumps
3 x 8
A3
Jump Squat
3 x 8
B
Box Jump
3 x 3
C
Pause Back Squat
5 x 5 @ 65, _ , _ , _ , 75 %
D1
Waiter's Walk
5 x 30
D2
Toes to Bar
5 x 10
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
