AC Performance
Cycling3 sessions per week
Must use App app to view and log training
Team Training
A
Sprint Peak Power
B
Sprint Peak 5 second average power
Prep
A
In Place Warm Up
5 min spin bike or other modality to increase HR and Temperature Bodyweight Complex Squats x 10 Lunges x 20 Plank Walk out x 5 Plank to Pigeon Stretch x 5 each side World greatest Stretch x 10 each side Downward Dog to Cobra x 10 Downward dog Calf pedal stretch x10 1/2 kneeling Hip Flexor stretch to hamstring stretch x 10 each side Single leg Glute bridge x 10 Each Side Counter movement jump x 5 (Hands on hips, jump as high as you can, reset between reps) If you have Physio/rehab exercises, perform them now before you start lifting.
B1
Front Squat
3 x 10
B2
DB Bench Press
3 x 10
B3
Side Plank Rotation
3 x 12
C1
RDL
3 x 8
C2
1-Arm DB Row
3 x 10
C3
Plank Shoulder Taps
3 x 20
Prep
A
In Place Warm Up
5 min spin bike or other modality to increase HR and Temperature Bodyweight Complex Squats x 10 Lunges x 20 Plank Walk out x 5 Plank to Pigeon Stretch x 5 each side World greatest Stretch x 10 each side Downward Dog to Cobra x 10 Downward dog Calf pedal stretch x10 1/2 kneeling Hip Flexor stretch to hamstring stretch x 10 each side Single leg Glute bridge x 10 Each Side Counter movement jump x 5 (Hands on hips, jump as high as you can, reset between reps) If you have Physio/rehab exercises, perform them now before you start lifting.
B1
DB Split Squat
3 x 10
B2
Single Arm Pull Down
B3
Pallof Press
3 x 10
C1
Trap Bar Deadlift
3 x 8
C2
Half-Kneeling Single Arm DB Shoulder Press
3 x 10
C3
SB Deadbugs
3 x 12
Prep
A
In Place Warm Up
5 min spin bike or other modality to increase HR and Temperature Bodyweight Complex Squats x 10 Lunges x 20 Plank Walk out x 5 Plank to Pigeon Stretch x 5 each side World greatest Stretch x 10 each side Downward Dog to Cobra x 10 Downward dog Calf pedal stretch x10 1/2 kneeling Hip Flexor stretch to hamstring stretch x 10 each side Single leg Glute bridge x 10 Each Side Counter movement jump x 5 (Hands on hips, jump as high as you can, reset between reps) If you have Physio/rehab exercises, perform them now before you start lifting.
B1
Split Stance KB RDL
3 x 10
B2
TRX Row
3 x 10
B3
Laying Leg Lowers
3 x 10
C1
Single Leg Box Squat
3 x 10
C2
Single Leg Calf Raise
3 x 10
C3
DB Lateral Raise
3 x 10
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Cycling : Sprint
Cycling : Sprint
Cycling : Sprint
