Wholistic Fitness

tis the season for Cycle Cross strength training!   below is my Podium Proven strength training program for this time of the year which will have your power chain musculature FIRING BIG TIME when it’s time to st(om)p on the pedals this autumn! pic by ilg    

steve ilg’s  

WHOLISTIC FITNESS®

Strength Training Programs (copyrighted since 1981…do NOT share unless with written permission from me,  thank you…karma at risk if violated…which has often been the case over the decades!   ilg is trusting your integrity!)

Discipline:   Cycle Cross

Season/Phase:  Pre-Season Power/Explosive Strength

Timing:  Good for 2 months before up until 1 week before first (lower priority) race of the season

• Recovery between Sets:   limit to 20 seconds or 7 rounds of the Tribal Mantra with Ujjayi Breathing

• All sets to be carried to MMF* unless otherwise noted

• all exercises described in my following books; THE OUTDOOR ATHLETE, THE WINTER ATHLETE,  TOTAL BODY TRANSFORMATION

1) Stiff Leg Deadlifts 2×6 NOT to MMF

2) Leg Extensions 2 x Standard Staccato Technique** (feet pedal-width, toes turned in…pigeon toed)

3) Back Squats 1 x 3-Stage Technique *** (feet pedal-width)

4) Back Squats 6 x 6 EXPLODE UP, CONTROL DOWN!!!

6 honors each of the karmic realms; turn your sport inside out for the Benefit of All Beings In All Realms!

5) Tri-set Set:

a) Foundation Posture; 1 minute

b) Leg Press; 15 reps(feet pedal-width, toes turned in…pigeon toed)

c) Jump Squats; Staccato Technique

d) repeat a-c x 3 for recreational athletes, 4x for club riders, 5x for sponsored/pros

6) Front Squats 3 x 3-Stage Technique *** (feet pedal-width)

7) Leg Extensions 2 x Standard Staccato Technique** (feet pedal-width, toes turned in…pigeon toed)

8) Gunther Hops 2 x 45 seconds clean, crisp, and HIGH!!!!

9) Leg Curls 3 x 3-Stage Technique *** (feet pedal-width)

10) Superset:

a) Seated Calf Raises Standard Staccato Technique   (feet pedal-width, toes turned in…pigeon toed)

b) Vertical or Horizontal Calf Press Standard 3-Stage Technique   (feet pedal-width, toes turned in…pigeon toed)

c) repeat a-b x 3 for recreational athletes, 4x for club riders, 5x for sponsored/pros

*MMF – Momentary Muscular Failure

** Standard Staccato Technique:    timed set;  begin with 10 second ‘hold’ phase into 10-second ‘flow’ phase, repeat until 1 minute is reached

***3-Stage Technique:   timed set; begin with 20-seconds in the top third position into 20-seconds in the bottom position into 20-seconds full range