strength training session 11 iwi trainerspool 2009

Jon Wiggins fistc ascav Topsport trainer wielerbond vlaanderen

Strength training and power development from the gym to bike

STRENGTH –POWER Planning a strength program Power objectives from the gym to the bike Power in performance

The objective of the presentation is to give you an insight in how a world class performance program is correctly integrating the strength training program to realise target power outputs as an end product.Strength training is cleverly designed to generate and stimulate the correct foundations and very important investment towards realising evolutionary goals in the multi-year planning. Strength training is importantly not just about developing a stronger athlete but it also a vital area for injury prevention and building reserves. The presentation will take you behind the initial weight determining tests and deep into the practical power-weight ratio expectations and power distributions in world class athletes.

1. Planning a strength program into your season to realise functional power development

• WHAT do we want to achieve?• Cycling success stems from the

amount of power the rider is able to apply to the pedals – climbing – sprinting – time-trialling.

• POWER = FORCE x VELOCITY

• Strength is the capacity that a muscle or muscle groups has to exert

• Power is the time rate of doing work – for example: sudden acceleration

• Content of your periodisation• Annual weight-training program – The macro/

periodisation • Strength phase ( steady controlled pace) –

4-6weeksI. REPS per set are low – 3-4II. Loads are highIII. Stimulating high moto-neuron important for the

preparation to the explosive phase• POWER Phase - 2-4weeksIV. specifically explosive content V. REPs per sets are challenging up to 8-10VI. Loads are moderate VII. Breathing and technique are crucialVIII. Periodisation is 3-4 weeks• Endurance and maintenance phases – 2-4weeks

transitions and adptations periods to be taken into account

IX. Important aerobic muscular stimulus towards maintaining strength gains

X. REPs per/set are challenging up to 25-30XI. Adapting the muscle type into functional strengthXII. Specific muscle strengthening on the bike

09/11/2009 3Jon Wiggins Top Sport trainer WBV

Dates November December January February March April May June July August

Specific aerobic development

Track periodic program specific for juniors

BIKE phase

weights phase

Hypertrophy endurance strength/endurance maintenance

Aerobic base / foundation Competitie period

Junior weight program periodisation


How much weight to lift?One rep standard protocol The amount of weight calculated from 12reps with correct technique.This test is done on all weights that you are planning to use in your program.Firstly complete a 15minute general cardio-vascular warm-upComplete each set of 12 reps until you reach maximum.To calculate your absolute 1RM then divide the weight lifted by the number in the table below that corresponds to how many reps you completed.

REPS %1RM

1 1.000

2 0.955

3 0.917

4 0.885

5 0.857

6 0.832

7 0.809

8 0.788

9 0.769

10 0.752

11 0.736

12 0.721

09/11/2009 Jon Wiggins Top Sport trainer WBV 5

Fitness test –

Percentage chart

1RM 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%

30 10 10 15 15 20 20 20 20 25 25 30 30

40 20 25 25 30 30 35 35 40 40 45 45 45

50 20 20 25 25 25 30 30 40 40 45 45 50

60 25 30 30 35 35 40 40 45 50 55 55 60

70 30 35 35 40 40 50 50 55 55 60 60 65

80 30 40 45 50 50 55 60 65 70 70 75 75

90 35 40 45 50 55 60 65 65 75 80 80 85

100 40 45 50 55 60 65 70 75 80 85 90 95

110 45 50 55 60 65 70 75 85 90 95 100 105

120 50 55 60 65 70 80 85 90 95 100 110 115

130 55 60 65 70 80 85 90 100 105 110 115 125

140 55 65 70 75 85 90 100 105 110 120 125 135

150 60 75 85 90 100 105 110 115 120 130 135 145

160 65 75 80 90 95 105 110 120 130 135 145 150

170 70 80 85 95 100 110 120 125 135 145 150 160

180 70 80 90 100 110 115 125 135 145 155 160 170

190 75 85 90 105 115 125 135 145 150 160 170 180

200 80 90 100 110 120 130 140 150 160 170 180 190

210 85 100 105 115 125 135 145 155 170 180 190 190

220 90 100 110 120 130 145 155 165 175 185 200 210

230 95 105 115 125 140 150 160 175 185 195 205 220

240 95 110 120 130 145 155 170 180 190 205 215 230

250 100 115 125 140 150 165 175 190 200 215 225 240

260 105 120 130 145 155 170 180 195 210 220 235 245

270 110 125 135 150 160 175 190 200 215 230 245 255

280 110 125 140 155 170 180 195 210 225 240 250 265

290 115 130 145 160 175 190 205 220 230 245 260 275

300 120 135 150 165 180 195 210 225 240 250 270 285


Goal orientation

•Peak phase

•Maintenance

•Adaptations

•Building phase (injury prevention program) + nutritional program

•Max test 12RM

•Hypertrophy

•Endurance

•Strength

•Endurance

Regular testing and evaluating


Variation from fixed weights, free weights and strength development on the bike

Power-Weight

Optimal cadence – power output -


THE BASIS OF CORE STRENGTH

FIXED WEIGHTS

• Leg press• gluteus maximus • Hamstrings• Trapezius Pull-Lats• Abductor and Adductor • Leg extensions• Abdominal crunch

FREE WEIGHTS

• Bench press• Squat• Squat and clean• Bent over rowing• Achilles raises • Swiss ball stabilising

squats with dumbbells and medicine balls, High throw stabilisation, medicine ball press ups, Rope climbing .


CORE Strength


Core strength progression to free weights


Progression in creating lean endurance strength


Strength Versus Power Muscular strength is the greatest amount of force that a muscle can produce in a single effort.

• Strength• Hypertrophy of

muscle fibres – strength related , increase in size of muscle fibres

• Percentage of fibres within the muscle that are activated

• Muscular power • Product of force and

speed• Strength • Muscle cell energy

production• Blood supply• Lactic acid clearance

and tolerance• Skill, economy

influences


Strength progression realisation in a functional power evolution• Progressive power

output –ramped aerobic effort, elite athletes progressing 40watts to ias and then 20 watts to exhaustion.

• Field step tests in fixed gear designed to analyse and interpretate the evolution

• Wingate tests to establish anaerobic capacity progression in strength development

• Rating your performance in watts

• Dividing output in watts by weight in kilograms

• Power : weight ratio• Power evolution charts • Watts per kilogram

values in specific efforts

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Rating performances• Watts per/kilo values in peak steptests on

track simulations • European pro-tour winners en world cup

endurance winners 6.8-7.0 + watts/kg• U23 elite athletes 5.5-6.0watts/kg• Junior world class men 4.8-5.2watts/kg• Junior world class ladies 4.4-4.8watts/kg

• GYM strength values for world class track endurance athletes – 12RM test for technical accurracy with regard to the follow up training zone calculations

• Leg press 12RM test elite world class men 350+kg

• Bench press 12RM test elite world class men 50+kg

• Squats and raises 12RM test elite world class men 100+kg

• Swiss ball/med/dumbbell squats 20kg R/L dumbbell en 10kg medcine ball.


Testing must be specific to indentify individual profiling. These reference points are then established to identify talent and projection

Linking specific gym efforts to bike efforts - hypertrophy


Specific power blocks -

WINGATE STRENGTH DEVELOPMENT TESTS AND EVALUATIONS FOR SCREENING


STRENGTH DEVELOPMENT/ REGENERATION HILLY


STANDING STARTS FIXED WHEEL – 500’S


The importance of training specifically - Power cranks – Recording and evaluating

Biomechanical muscle function – Helps us determine why positioning is so critical in power delivery , whilst climbing sitting up right creating more power and


Training Tools

INSTRUMENTS

• SRM power mobile ergometers

• Power Cranks – creating true pedal strokes and power efficiency

• Fitness – free and fixed weights

• Hypoxie training• Power breathe• Bio feedback

ANALYSIS

• Lactware• Dartfish• SRM • Training peaks• Bio feedback – live

physiological prediction analysis

• SRM power/aerodynamics profile


Bio-feedback

• The mind room• 3d bike positioning – power efficiency • Visualisation• Controlling the athletes mind state• Detecting injuries and psychological problems • Accuracy in understanding EMG readings in muscle

strength development.


Real time bio-feedback

•Training prediction and training interpretation – bio –feedback

•Accuracy predicting the training output through heart rate variability and live watt telemetrie .• Accuracy in prediciting the periodisation – The peak

09/11/2009 23Jon Wiggins Top Sport trainer WBVKUL Leuven J.Lefevre

BioRICS’ algorithms and systems serve two major objectives:• to monitor the individual and time varying status of the human body both for physical and mental variables• to predict in real time the upcoming responses or behaviour of individual body performancesThe ultimate goal is to use these real time predictions for anticipating and improving the status or performances of an individual human being by adapting influencing variables such as training intensity, food intake, environmental factors, medication and so on.

strength training session 11 iwi trainerspool 2009

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