ADAC Performance Training
Power SportsFor the rider who needs to get stronger on the bike. Offseason program designed to build strength and power to dominate on the track while keeping endurance at a premium. 4 Weeks of weight room training and track sessions to prepare you for your next season. 4 Days of Training and 2 Days of track session concepts per week
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Airdyne
1 x 10:00
B
Clean Pull
5 x 3 @ 65, 68, 70, 72, 75 %
C1
Front Squat
4 x 8 @ 65, 68, 70, 73 lb
C2
Glute-Ham Raise
3 x 5
D1
Front Foot Elevated Split Squat
3 x 5
D2
Single Leg RDL
3 x 5
E1
Band TKE
3 x 5
E2
Abductor Adductor Pulls
3 x 5
F
Airdyne
1 x 10:00
A
Bike
1 x 15:00
A1
Barbell Bench Press
3 x 12 @ 55, 60, 63 %
A2
Band Face Pull
3 x 12
B1
1-Arm KB overhead press
3 x 5
B2
Lat Pulldown
3 x 10
C1
Barbell Upright Row
3 x 8
C2
DB Lateral Raise
3 x 10
D1
Zottman Curls
3 x 10
D2
Tricep Pushdown
3 x 10
A
Cornering Entrance Speed
3 x 15:00
B
Starts
3 x 10:00
C
Moto
2 x 10:00
A
Rowing
1 x 15:00
B
Clean Pull + Power Clean
5 x 4 @ 60, 65, 68, 70, 73 %
C1
Back Squat
4 x 8 @ 65, 68, 70, 70 %
C2
Reverse Hyperextension
3 x 12
D1
BB Back Foot Elevated Split Squat
3 x 8
D2
Physioball Leg Curl
3 x 12
E1
DB Crunch & Twist
4 x 25
E2
Calf Raise
3 x 12
A
Airdyne
1 x 10:00
B1
DB Bench Press
10, 8, 6, 6
B2
Band Pull-Apart
3 x 12
C1
Push Press
3 x 8
C2
Pull-Up
10, 10, MAX
D1
Seated Cable Row
D2
Standing Cable Wood Choppers
E1
Barbell Shrug
3 x 15
E2
Towel Curl
3 x 10
E3
DB Front Raise
3 x 10
A
Sections
6 x 5:00
B
Moto
20:00, 15:00, 10:00, 10:00
