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Computer Weight Training Routines[2]

Computer Weight Training Routines[2]

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Publicado porHoward
Computer Weight Training Routines is a concise weight training guide for some of the more popular sports. It includes routines for bodybuilders, power lifters, lower back and a women's dumb bell training program. It also includes descriptions of all of the exercises used in the programs. Down load a copy, use it and give it to your friends and family. Its free and there is no obligation to buy anything.
Computer Weight Training Routines is a concise weight training guide for some of the more popular sports. It includes routines for bodybuilders, power lifters, lower back and a women's dumb bell training program. It also includes descriptions of all of the exercises used in the programs. Down load a copy, use it and give it to your friends and family. Its free and there is no obligation to buy anything.

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Published by: Howard on Dec 31, 2008
Copyright:Attribution Non-commercial

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05/09/2014

Introduction:

The Bicycle Weight Training Routine is designed for the person who intends to
spend more time riding then lifting weights in the gym.

You will be training to build only strength since increased bulk will increase
your drag coefficient thus slowing you down. The only place that additional bulk
will help a cyclist is when you are coasting down a hill and how many
competitive cyclists do any coasting? You want to strive to keep your strength
to weight ratio down i.e.: you want strong muscles with a minimal amount of
excess body weight. When you attempt to climb a long hill you will find out the
concept behind this thinking. If you train with this in mind you can become a
competent cyclist and hill climber. The larger rider who has climbing trouble
ultimately loses the race.

Muscle Groups Trained:

The major muscle groups are trained with an emphasis put on the thighs, gluteus,
chest and shoulders. You are trying to develop strength to help in climbing
hills and sprinting. This strength will be accompanied by no gain in bulk.

You may be wondering why we are putting emphasis on the chest and shoulder
areas. It takes more then just strong legs to be a good cyclist. The upper body
is used to swing and throw the bike from side to side when doing an all out
sprint or getting out of the saddle to climb a steep hill.

The back and abdominal are important in that they serve to hold the body erect.
During a long ride your upper body can become fatigued. If your back is strong
you can stay in the saddle longer.

If you have never trained with weights before you might find this routine to be
somewhat intense for the beginner. If this is the case then we recommend that
you cut the sets back by one or two or start with the Beginner’s program first.
After a few weeks you can add sets until you are doing the prescribed amount.
Remember to always use proper weight lifting technique and form and don't use
too much weight because we want to stay away from injuries and the building of
any bulk.

Exercise Name,

# of Sets,

# of Reps,

Weight

Squat

4

12,10,8,6

Use a weight that

Leg Extension

4

12,10,8,8

will allow you to

Hamstring Curls

4

12,12,10,10

complete the

Standing Calf Rise

4

15

prescribed number

Bench Press

4

12,10,8,6

of sets and reps

Flys

4

10

with out straining.

One Arm Row

4

12,10,8,6

Hyperextension

4

12

Rotary Torso

4

15

Front Rise

4

10

Lateral Rise

4

10

Alternate Arm Curl

4

10

Lying Triceps Extension4

12,10,8,8

Hanging Leg Rise

4

15

Sit-ups

4

25

Off-Season Training Recommendations:

During off-season training it is recommended that you do the weight session
first followed by your cycling training. This routine should take about 1 hour
to complete. You want to train with weights 3 to 4 times per week. Most
competitive cyclists ride the rollers during the off season. If you can’t do
rollers you can substitute stair machine, stationary exercise bike or running in
place of the rollers.

In-Season Training Recommendations:

In-season training should take about 1 hour to complete. If you find this too
intensive you should cut 1 or 2 sets off and lessen your weights. This routine

should be done 2 to 3 times per week during the season. You should complete your
weight training first and then ride the bike last. This allows your energy
levels to be at their peak during weight training. The majority of the cyclists
in season training will be actual riding. If you faithfully follow a sound
weight program you can improve your riding abilities. If you have a race planned
during the week you might want to cut the weights back even further or cut them
out completely to ensure peak energy levels for the event.

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