If the goal is for a brand new inexperienced client that wants to lose a few pounds and
has some injuries the progression should be similar to the following. An Introduction to basic
movements focused on muscle activation and motor control. Then basic strength exercises
related to their daily activities and weaknesses. Once they have shown objective improvements
incorporate complex exercises related to their daily activities then light plyometrics with other
simple explosive exercises. Your goal should be to get clients to play a sport for fun and
extra exercise.
Determining repetitions is completely dependent on what you are looking to accomplish. In
early rehab stages it’s recommend between 12 and 20 reps with a tempo around 4/0/1 - 5/0/2
either every day or every other day depending on what exercise. Most people can’t perform that
many reps so stop them whenever their form fails and just do more sets so in the end the rep
total ends up the same. Early strength stage 10-12 reps around a 3/0/1 - 4/0/1 tempo is usually
good. Sometimes I purposely do less reps and more sets so that the client is forced to get into
the correct starting posture more often during the routine. Once they are comfortable then be
ready to really implement intense strength training which is between 8-12 reps with a 3/0/1
tempo. This stage includes super sets, compound sets and difficult full body exercises. For
power and plyometrics the movements must be done in an explosive fashion, tempo is about
1/0/explode.
This is just a very basic guideline to help you understand how to think. It is by no means
the only way and in fact we encourage learning from various sources. This will allow you to take
what you think is best from each resource and apply it to a situation a client may have. Tempos
and rest periods are important and often under rated so pay attention to them and change them
when needed. Program design is a very complex and can be difficult.
Core Training for Cyclists and Runners*
Cycling
Most cyclists focus on their hamstrings, quadriceps, gluteal muscles, and forget about the
importance of core stability.
Consider how many hours the cyclist spends bent over in a flexed position on the aero
bars with no rotational or side bending motions. A strong core is necessary to counter-balance
these forces and minimize injury. Proper core strength will allow the athlete to generate
maximum power and sustain a higher level of intensity for longer periods. Minor changes in brake
position positively or negatively affect core stability. If the brake handle position is too low, the
cyclist is forced to reach far forward with their forearms. This reaching position forces the cyclist
to raise their head forcing the pelvic girdle posteriorly. This position can cause a restriction in
several key muscles in the core reducing performance. The ideal position for the forearms is to
have the elbows bent and the forearms flattened out. In this position, the cyclist’s head drops into
a more comfortable aerodynamic position, and the pelvis tilts forward. In this position, the cyclist
is able to use all the core muscles with improved efficiency.