Hey Cam, tip. Get rid of those stupid Adidas shoes. They are throwing you off balance in the gym. Train in volleys or a similar flat shoe that will not influence your step. Hope that helps
Flat shoes or on socks for deadlifts any day. Personal preference for the other stuff but I kinda like my raised heel training shoes, they're very rigid though as they're made for training, so quite stable. Olympic weightlifting shoes for squats.
Think he went for some atypical choices/ rep ranges.. Think this scheme could be good advice for Cam but this is far from an ideal training scheme and defo far from optimal for the avg cyclist/lifter
@@georgesj9536 can I ask why you say that? The way I understand this is that time in the gym will focus on lower reps and higher weight to build strength and focus on type 2 muscle fibres to increase overall power whilst avoiding fatiguing type 1 fibres, which are mostly required for endurance. This will allow the type 1 muscle fibres, which are for endurance, to be available to produce power for the duration of a ride. Type 2 fibres will be available in shorter spurts still and as time goes on, overall baseline power will increase and perceived effort will decrease.
@@sAmiZZle82 I agree, but Aaron suggests 7+ reps for DL where in general DL is a 3-4rep HIGH weight exercise, since its mostly focussed on power and building strength. Next suggests lunges with relative low rep ranges (up to 10 per leg), where lunges are more hypertrophy exercises focussed on isolation and mind muscle connection. The rep ranges suggested seems to want to find a balance in every workout between strength and hypertrophy, which is fine. But the more general way of doing that is heavy loads on compound exercises and high reps for isolation exercises to improve mind/muscle connection and hypertrophy. Aaron only focusses on mid rep range for all exercises, which is less efficient.
@@georgesj9536 I see your point. But I think lifts can be utilised in different ways depending on the goal. Dead's don't have to be super heavy @ 3-4 reps unless you are a full on power lifter. Don't forget that many bodybuilders do dead's as hypertrophy exercise in higher reps of 8-12 reps. 5-7 reps is still training the CNS for power. Agree typically you would go higher reps with lunges after a heavier major lift, but there's no reason why you can't do 80% of a 1 rep max on them and reduce your reps for the goal of this workout by front loading them. Doing alternative glute/hamstring exercises that are still functional like a Romanian deadlift could stress the lower back too much with this kind of weight. Keep in mind he's trying to stimulate not obliterate at either end of the spectrum (power or hypertrophy), which I think explains why he is in the middle of typical power and hypertrophy rep ranges.
Great video. With an ageing population and therefore a lot of ageing cyclists can you do a video on resistance training for over 60's. It is area neglected by trainers but incredibly important
We tackled assembling the bike as a family project. th-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
Cam, in your DL and Lunge, add a slight squeeze and depression to shoulders during the movement. Slight chin tuck as well. Look at those elements in Aaron's examples in the video vs yours. This stabilizes your mid-spine better and thus the low back position Aaron was emphasizing. Protects the neck as well (important for cycling longevity!). Keep up the awesome work! Love the channel. *Physio-troll out*
Like it. Shows the importance of mirrors to see body shape during exercise. He demonstrated really well, particularly the all important back position. Showed the importance of cross exercising. Didn't expect to enjoy this so nice surprise.
Amazing wow your endurance levels will be hitting the roof i bet your sorry you didn't get into this fifteen years ago to day 41 is just a number love this mate a big thank you.
Timely topic and thanks for sharing :D I have done a strength block this winter (just completed, 2 heavy legs days per week since October 2022) and these are my anecdotal observations: 1 - My average cadence have dropped a little... 2 - I had to dial back the intensity when on the turbo, proper strength training is fatiguing! ;) I did not reduce frequency, but duration and/or intensity in order to recover well. 3 - FTP (Ramp test) remain more or less unchanged (FTP testing during the strength block may not be "true" as I did carry more fatigue going into them). But I did feel stronger during a greater deal of the ramp but fell off more sharply towards the end/failure point. (Raised the floor but ceiling remained the same perhaps) 4 - 2-20min Critical Power (CP) increased. 5 - I might have been able to increase CP with dedicated time/training plan on the turbo vs time in the gym, but I appreciated the change! :) 6 - As I am 48years of age, the strength training provide many more health benefits outside pure cycling power :) Outdoor season is approaching, can't wait !! :D
Cam!! This was great. I love riding but typically don't allocate much time for weights/resistance training. Gives me some new ideas for future gym sessions :)
This was an excellent video, and I've learned a few great tips. I also discovered that my current lunge technique and form is on point (I had a good teacher!) Keep up the great work, Cam. Cheers!
Ive done now 2 (heavy, as in i cant do any more and stiffness for four/five days) heavy sessions of just plyo exercise. Its amazing how much that helps.
Pretty good, I prefer low handle trap bar for more rom, but the rest looks good! Also, people are sleeping on single leg leg press, it's a great exercise for cyclists!
I really need to get a trap bar for my home gym set up!! With the box, is there an easy way to find out what height box I should have? Would be good to have a follow up this winter. See what's benefited you and what hasn't worked. Cheers as always.
Great video cam, I’ve been doing well on the bike recently now getting issues on the inside of my knee/ quad on the right side. It would be good to see a video about things that could help bullet proof your legs to prevent over use or injuries in general! Keep up the good work
Cheers for replying Cam I appreciate it! I actually shortly after found this video ☝️probably something to do with the creepy way phones seem to pick up on everything you talk about 🤣 anyway as soon as I got to the 7th minute the nails head was hit! I believe it’s to do with the small muscles on the inside off my knee to do with whipping I contacted my bike fitter followed with a video of me on the trainer and he believes my knee is diving in so he’s going to FaceTime to help me adjust the cleat too hopefully sort this. I suppose if that doesn’t work maybe it’s the seat that needs lowering. But I wouldn’t say I’ve felt that I’m overstretching so hopefully the cleat adjustment fixes it. Then once that’s sorted and symptoms are gone I will incorporate more strength or movement exercises into my routine to help strengthen the smaller muscles too. Not that there not any good but surely any strength benefits can only help aslong as you don’t get chronically tight. Thanks again
Superb video, thanks for uploading. I do weights and bike, weights was for general health, but I did wonder if I could improve my sprint power and how long I could hold it for with specific weight training.
How do we feel about the squat? Is it less useful vs the hex bar deadlift? For someone that doens't go to a gym, but has weights at home, most of these exercises are doable except for the machine honestly. Hugeful helpful.
Aaron was working within my current 'enjoyable' exercises. I don''t do the squat but I know he is a fan. The major benefit of the leg press is it's easier to get done, after more balance demanding exercises. But from what I've learned from Aaron so far, I am quietly confident he would be good with you taking the same weight RPE strategy into the squat, and adding that into this regime. Cam
I would love to hear how this can be applied in the complete opposite scenario, meaning in stroke rehab ( other forms of rehab are available 😃 ), which is my own field of work as a physio. We tend to think that any work is good work, but I think it could be more precise. More research needed.
Aaron probably has this info, he’s a rehabilitation expert first. But not sure I’ll get to this specific content…thanks for sharing on the thread though!
Great advice! Do you do all these exercises in one session and how many times a week do you work your legs when you’re in a hard training block? I’m super curious when you do weights in relation to intensity as well (still figuring out what works best for myself)
Once a week for maintenance. Aaron is a fan of the Squat. It's just not included here as I have preferred exercises. It often comes back to what you enjoy doing. Cheers, Cam
On the deadlifts - why add the band instead of just more weight on the plates? I strongly suspect there's a reason for that choice, but I didn't see it covered.
resistance increases as you lift so you're working more on the lockout than the bottom position. However I don't like his arching back and chest up cue. Stability in deadlift comes from the core and proper bracing. Overarching your lower back AND you thoracic by 'chest up' and looking up creates false stability by moving into end range of motion and puts unnecessary stress on the facet joints and discs. *Ofcourse* everybody needs different cues and lumbar flexion is just as bad if not worse. When loading your trunk it should be 'stacked' i.e. rib cage and pelvis aligned in one plane. Then hinge from the hip joints.
Another good single leg lunge variation is the Hatfield Bulgarian Split Squat (below). It allows you to heavily load the quads in a stable way. Track sprinters love that one for top end power. I do the Hex Deads and will add the band this week. Love it. th-cam.com/video/GuIthMlPG48/w-d-xo.html
Strength training should be part of every cyclist program; sarcopenia and osteopenia are a reality, especially with the cycling obsession on W/kg. Strength training is important for muscle mass and bone health, but let's be real does nothing for aerobic capacity, improvements at MLSS and endurance. If you want to be the fastest on the bike you don't need strength training, if you want to be a better athlete, and preserve bone density and muscle mass with injury prevention then include strength training. View it as general athleticism and longevity, not as performance! All studies are coming from Rønnestad and they are been exaggerated when you actually read the study it's clear apart from some economy benefits there is nothing there, and probably just getting the participants to ride more would generate a better economy and gross efficiency.
Right now I am in 'maintenance' phase so 1-2 per week. However, if you were in an off season, you could go heavier, and slightly mores reps, and 2 leg sessions p.w. max.
3 sessions would be overkill, at that point you're training legs more frequent than any other professional lifter. 2 leg days is already really taxing on the body. You can make incredible gains by just training legs once or maybe twice a week. Lift heavy on the core exercises, focus on technique and higher rep ranges for the suppl ex. and eat 2gr. of protein per kg body weight a day
@@georgesj9536 Agreed, 2 session on legs per week should be max. I should have specified. Although I believe it's difficult to 'gain' much with one session per week (particularly in a hard cycling phase), so it becomes more about maintenance. Also the style of leg session and the fatigue you're inducing (with the load) can make the frequency factor quite variable. But ideally, third session on mobility, flexibility, with some abs/upper body. Pending goals. But lots to consider and tbh Aaron is probably best to jump in here, if he sees it.
I concur with Cam's recommendation of max 2 per week but I am no autority on the matter :) My input regarding how many sessions per week, something that worked well for me during the past 4 months are: To optimize the gains from strength training each session need to be properly hard. No noodling about...but not "eyes popping out on the final rep" either :) Balance time you have available with a set/rep combination that take you close to failure. The gains are made during recovery and 2-3 days may be needed, especially if you do cardio/riding in combination => max 2 sessions per week of strength training for the build phase. - Aim for a resistance that give you 8-15reps per set and try to do minimum 12 sets per week overall. - Each week increase the weight by say 2% (arbitrary %-number) which provide the progressive overload you need to build. It is better to stay consistent with a lower weight rather than inconsistent with higher weights. Higher weights increase risk of injury (=time lost training at best) and form/technique may suffer, reducing the potential gains. The tortouise wins the race, building strength take time :)
Mate, please tell us (me) how many grams of carbs you are getting on your diet daily and in this phase of training. I know it wont serve everyone because of so many genetic factors but, since my physic resembles yours, I would like to see what you are consuming. Cheers from Germany.
I am not calorie counting unfortunately. Here is my food diary though - www.dropbox.com/sh/htnd6hievm17973/AABKKNg9t9nQ4hmt57xbp9Bpa?dl=0 All I'm trying to ensure is that I am carbed up before and after any HIIT or gym session. Typically aiming for 30-60g prior and 60-90g following, pending the session. I will then slowly back carbs off as the day progresses, unless I have another hard or long session the next day. Then that evening, I'll aim for 60-90g of carbs.
What I'm looking for in gym work: only upper body. My legs get enough exercise as is, but single-focused cyclists really don't look good above the waist and they lack muscle and joint stregth as well as bone density. I already do 90min with just upper body and my legs need a rest after riding either way 😅
@@CamNicholls crazy how that just get forgotten, when one solely focues on cycling. I focused more and more on cycling in the past 8 years and I guess I kind of got used to being super skinny, but last year I broke my collarbone and found the way back to weight training in order to rebuild my muscles. The before and after fotos with less than one year weight training are really astounding. But when all one sees is cyclists, one gets the idea that it's fine the was it is. On the other hand, when you're 188cm, 76kg and fit you're really flying on a bike 😃
If you don't train as a endurance athlete then you are using EPO. Muscles need oxygen, and bulking and tightening muscles before increasing lung capacity is a no no in cycling. Swimming long distance will improve overall performance dramatically, and being Australian has its advantages with pools everywhere to do so. A diet is also strength in many aspects, but must be regimented immediately. That is just my experience.
Not sure what you mean but if it’s what I think you should check out Dylan Johnson’s channel for a lot of science based information on why cyclists need resistance training. It does not need to result in bulking up, and increasing musculotendon stiffness is a way to add strength.
Hi Cam! Years ago before direct drive trainers were invented, I would only use rollers. What I would do is work out doing lunges squats in deadlifts. Then I would get on the rollers and do a very high cadence interval for 20-30 minutes to balance cardio and power. This was like 25 years ago. I just don't like to build fitness through riding my bike so I would use working out and the rollers to compensate riding hundreds of miles a week. When direct drive trainers were invented, I focused more on the direct drive trainer using structured training with intervals. And when I would go out I would just do over unders on a 5 Mile strip. I just don't like riding but I love the fitness and speed. I hate running 😆🫣
@@CamNicholls yeah it gets the lactic acid out of the legs and works the high-end like motor pacing. I would do like 105 to110 average cadence for 20, 30 minutes. Helps get that slugginess out of your legs . And helps you put out crazy watts on your sprint.
Hey Cam, tip. Get rid of those stupid Adidas shoes. They are throwing you off balance in the gym. Train in volleys or a similar flat shoe that will not influence your step. Hope that helps
❤❤
Flat shoes or on socks for deadlifts any day. Personal preference for the other stuff but I kinda like my raised heel training shoes, they're very rigid though as they're made for training, so quite stable. Olympic weightlifting shoes for squats.
Outstanding Episode 👏- Aaron has excellent communication skills on top of his obvious expertise + Great camera shots & editing 👌😎
Cheers mate
Think he went for some atypical choices/ rep ranges.. Think this scheme could be good advice for Cam but this is far from an ideal training scheme and defo far from optimal for the avg cyclist/lifter
@@georgesj9536 can I ask why you say that? The way I understand this is that time in the gym will focus on lower reps and higher weight to build strength and focus on type 2 muscle fibres to increase overall power whilst avoiding fatiguing type 1 fibres, which are mostly required for endurance. This will allow the type 1 muscle fibres, which are for endurance, to be available to produce power for the duration of a ride. Type 2 fibres will be available in shorter spurts still and as time goes on, overall baseline power will increase and perceived effort will decrease.
@@sAmiZZle82 I agree, but Aaron suggests 7+ reps for DL where in general DL is a 3-4rep HIGH weight exercise, since its mostly focussed on power and building strength. Next suggests lunges with relative low rep ranges (up to 10 per leg), where lunges are more hypertrophy exercises focussed on isolation and mind muscle connection. The rep ranges suggested seems to want to find a balance in every workout between strength and hypertrophy, which is fine. But the more general way of doing that is heavy loads on compound exercises and high reps for isolation exercises to improve mind/muscle connection and hypertrophy. Aaron only focusses on mid rep range for all exercises, which is less efficient.
@@georgesj9536 I see your point. But I think lifts can be utilised in different ways depending on the goal. Dead's don't have to be super heavy @ 3-4 reps unless you are a full on power lifter. Don't forget that many bodybuilders do dead's as hypertrophy exercise in higher reps of 8-12 reps. 5-7 reps is still training the CNS for power. Agree typically you would go higher reps with lunges after a heavier major lift, but there's no reason why you can't do 80% of a 1 rep max on them and reduce your reps for the goal of this workout by front loading them. Doing alternative glute/hamstring exercises that are still functional like a Romanian deadlift could stress the lower back too much with this kind of weight. Keep in mind he's trying to stimulate not obliterate at either end of the spectrum (power or hypertrophy), which I think explains why he is in the middle of typical power and hypertrophy rep ranges.
Great video. With an ageing population and therefore a lot of ageing cyclists can you do a video on resistance training for over 60's. It is area neglected by trainers but incredibly important
We tackled assembling the bike as a family project. th-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
Cam, in your DL and Lunge, add a slight squeeze and depression to shoulders during the movement. Slight chin tuck as well. Look at those elements in Aaron's examples in the video vs yours. This stabilizes your mid-spine better and thus the low back position Aaron was emphasizing. Protects the neck as well (important for cycling longevity!). Keep up the awesome work! Love the channel. *Physio-troll out*
haha love a good Physio troll. Thanks for the tips Dave, greatly appreciated. Cam
@@CamNicholls No worries! Yours and Neil's vids have been extremely insightful for bike fit and general knowledge base. Much appreciated
Great stuff! I'm a 68 year old runner, but I still found plenty of pointers to improving my weight training.
Amazing video, thanks Cam!
It can't be overstated how important strength training is for general health aswell as improving cycling performance!
Like it. Shows the importance of mirrors to see body shape during exercise. He demonstrated really well, particularly the all important back position. Showed the importance of cross exercising. Didn't expect to enjoy this so nice surprise.
Best weight training for cyclist video ever made. Thanks so much 🙏
This fitness / training content is gold. Thank you for sharing.
This guy is speaking sense! Everything I figured out myself over 20 years in the gym but with real clarity, purpose and great demo
Amazing wow your endurance levels will be hitting the roof i bet your sorry you didn't get into this fifteen years ago to day 41 is just a number love this mate a big thank you.
So useful - I'm going to get my PT to look at this!
Thanks Cam! Love seeing deeper, more comprehensive information!
Cheers Don
Please more of this!
The one exercise that ALWAYS makes you ache like sh-t is walking lunges they are a KILLER.....Great episode Cam.
Agreed, the lunges are a killer. Although I have already implemented Aaron's suggestions and WAY LESS DOMS!
Timely topic and thanks for sharing :D
I have done a strength block this winter (just completed, 2 heavy legs days per week since October 2022) and these are my anecdotal observations:
1 - My average cadence have dropped a little...
2 - I had to dial back the intensity when on the turbo, proper strength training is fatiguing! ;) I did not reduce frequency, but duration and/or intensity in order to recover well.
3 - FTP (Ramp test) remain more or less unchanged (FTP testing during the strength block may not be "true" as I did carry more fatigue going into them). But I did feel stronger during a greater deal of the ramp but fell off more sharply towards the end/failure point. (Raised the floor but ceiling remained the same perhaps)
4 - 2-20min Critical Power (CP) increased.
5 - I might have been able to increase CP with dedicated time/training plan on the turbo vs time in the gym, but I appreciated the change! :)
6 - As I am 48years of age, the strength training provide many more health benefits outside pure cycling power :)
Outdoor season is approaching, can't wait !! :D
Interesting to hear that feedback and thanks for sharing on the thread! Let's hope is all translates nicely to the outdoor season. Cheers, Cam
Cam!! This was great. I love riding but typically don't allocate much time for weights/resistance training. Gives me some new ideas for future gym sessions :)
Nice one, glad to hear it.
This was an excellent video, and I've learned a few great tips. I also discovered that my current lunge technique and form is on point (I had a good teacher!) Keep up the great work, Cam. Cheers!
Cheers mate and good to hear!
Great video again thanks Cam
great, as long as we understand that these tips apply to a particular individual, in a particular stage of their training, which Cam specifies
Yep, very true.
Excellent video! Thanks Cam
You're a brave man Cam, he looks like a demanding task master.
Fantastic! Thank you!! :) Doing this morning.
Ive done now 2 (heavy, as in i cant do any more and stiffness for four/five days) heavy sessions of just plyo exercise. Its amazing how much that helps.
Pretty good, I prefer low handle trap bar for more rom, but the rest looks good! Also, people are sleeping on single leg leg press, it's a great exercise for cyclists!
Aaron seems like an absolute master 😇
Very smart trainer. This is what you want out of a PT. Not your average gym bro
Just brilliant. Thanks Cam 💪👏🙄
I really need to get a trap bar for my home gym set up!! With the box, is there an easy way to find out what height box I should have? Would be good to have a follow up this winter. See what's benefited you and what hasn't worked. Cheers as always.
Great video cam, I’ve been doing well on the bike recently now getting issues on the inside of my knee/ quad on the right side. It would be good to see a video about things that could help bullet proof your legs to prevent over use or injuries in general!
Keep up the good work
Cheers Ross, maybe this video could help you too th-cam.com/video/Qz2MC6zFi5Q/w-d-xo.html
Cheers for replying Cam I appreciate it! I actually shortly after found this video ☝️probably something to do with the creepy way phones seem to pick up on everything you talk about 🤣 anyway as soon as I got to the 7th minute the nails head was hit! I believe it’s to do with the small muscles on the inside off my knee to do with whipping I contacted my bike fitter followed with a video of me on the trainer and he believes my knee is diving in so he’s going to FaceTime to help me adjust the cleat too hopefully sort this. I suppose if that doesn’t work maybe it’s the seat that needs lowering. But I wouldn’t say I’ve felt that I’m overstretching so hopefully the cleat adjustment fixes it. Then once that’s sorted and symptoms are gone I will incorporate more strength or movement exercises into my routine to help strengthen the smaller muscles too.
Not that there not any good but surely any strength benefits can only help aslong as you don’t get chronically tight. Thanks again
Superb video, thanks for uploading. I do weights and bike, weights was for general health, but I did wonder if I could improve my sprint power and how long I could hold it for with specific weight training.
Great vídeo!
I don’t think you really know what you are doing. This was the most beneficial set of exercises I ever did. Kudos
Off to gym right now :)
How do we feel about the squat? Is it less useful vs the hex bar deadlift? For someone that doens't go to a gym, but has weights at home, most of these exercises are doable except for the machine honestly. Hugeful helpful.
Aaron was working within my current 'enjoyable' exercises. I don''t do the squat but I know he is a fan. The major benefit of the leg press is it's easier to get done, after more balance demanding exercises. But from what I've learned from Aaron so far, I am quietly confident he would be good with you taking the same weight RPE strategy into the squat, and adding that into this regime. Cam
I need to find an Aaron and a Neil… Lot’s of trainers and fitters in my area, but none at this level…
I would love to hear how this can be applied in the complete opposite scenario, meaning in stroke rehab ( other forms of rehab are available 😃 ), which is my own field of work as a physio. We tend to think that any work is good work, but I think it could be more precise. More research needed.
Aaron probably has this info, he’s a rehabilitation expert first. But not sure I’ll get to this specific content…thanks for sharing on the thread though!
Great advice! Do you do all these exercises in one session and how many times a week do you work your legs when you’re in a hard training block? I’m super curious when you do weights in relation to intensity as well (still figuring out what works best for myself)
So this is more in season maintenance if you don't have a race within the week.
Learned a lot, especially about lifting technique. Would love to see in a month or two how many watts are gained from new workout.
Cheers Ed, that video is to come 👍
nice one!
How about Squats (both with long bar and heavy weight and single leged)?
Also how often do you attempt to work out at the gym?
Once a week for maintenance. Aaron is a fan of the Squat. It's just not included here as I have preferred exercises. It often comes back to what you enjoy doing. Cheers, Cam
On the deadlifts - why add the band instead of just more weight on the plates? I strongly suspect there's a reason for that choice, but I didn't see it covered.
resistance increases as you lift so you're working more on the lockout than the bottom position.
However I don't like his arching back and chest up cue. Stability in deadlift comes from the core and proper bracing. Overarching your lower back AND you thoracic by 'chest up' and looking up creates false stability by moving into end range of motion and puts unnecessary stress on the facet joints and discs. *Ofcourse* everybody needs different cues and lumbar flexion is just as bad if not worse. When loading your trunk it should be 'stacked' i.e. rib cage and pelvis aligned in one plane. Then hinge from the hip joints.
Another good single leg lunge variation is the Hatfield Bulgarian Split Squat (below). It allows you to heavily load the quads in a stable way. Track sprinters love that one for top end power. I do the Hex Deads and will add the band this week. Love it.
th-cam.com/video/GuIthMlPG48/w-d-xo.html
Why the music when terminator dies? 😭
Strength training should be part of every cyclist program; sarcopenia and osteopenia are a reality, especially with the cycling obsession on W/kg. Strength training is important for muscle mass and bone health, but let's be real does nothing for aerobic capacity, improvements at MLSS and endurance. If you want to be the fastest on the bike you don't need strength training, if you want to be a better athlete, and preserve bone density and muscle mass with injury prevention then include strength training. View it as general athleticism and longevity, not as performance! All studies are coming from Rønnestad and they are been exaggerated when you actually read the study it's clear apart from some economy benefits there is nothing there, and probably just getting the participants to ride more would generate a better economy and gross efficiency.
Nice Terminator 2 music haha
Does your hip impingement change how you do lunges/deadlifts with more hip and knee flexion?
Good Q...I haven't felt any issues in gym movements. Unlike sitting on the bike.
Hi Cam, what's the recommendation on the number of these legs sessions per week? Going to have a guess at 2 to 3.
Right now I am in 'maintenance' phase so 1-2 per week. However, if you were in an off season, you could go heavier, and slightly mores reps, and 2 leg sessions p.w. max.
@@CamNicholls , makes sense. Thanks Cam.
3 sessions would be overkill, at that point you're training legs more frequent than any other professional lifter.
2 leg days is already really taxing on the body. You can make incredible gains by just training legs once or maybe twice a week. Lift heavy on the core exercises, focus on technique and higher rep ranges for the suppl ex.
and eat 2gr. of protein per kg body weight a day
@@georgesj9536 Agreed, 2 session on legs per week should be max. I should have specified. Although I believe it's difficult to 'gain' much with one session per week (particularly in a hard cycling phase), so it becomes more about maintenance. Also the style of leg session and the fatigue you're inducing (with the load) can make the frequency factor quite variable. But ideally, third session on mobility, flexibility, with some abs/upper body. Pending goals. But lots to consider and tbh Aaron is probably best to jump in here, if he sees it.
I concur with Cam's recommendation of max 2 per week but I am no autority on the matter :)
My input regarding how many sessions per week, something that worked well for me during the past 4 months are:
To optimize the gains from strength training each session need to be properly hard. No noodling about...but not "eyes popping out on the final rep" either :)
Balance time you have available with a set/rep combination that take you close to failure.
The gains are made during recovery and 2-3 days may be needed, especially if you do cardio/riding in combination => max 2 sessions per week of strength training for the build phase.
- Aim for a resistance that give you 8-15reps per set and try to do minimum 12 sets per week overall.
- Each week increase the weight by say 2% (arbitrary %-number) which provide the progressive overload you need to build.
It is better to stay consistent with a lower weight rather than inconsistent with higher weights. Higher weights increase risk of injury (=time lost training at best) and form/technique may suffer, reducing the potential gains.
The tortouise wins the race, building strength take time :)
Mate, please tell us (me) how many grams of carbs you are getting on your diet daily and in this phase of training.
I know it wont serve everyone because of so many genetic factors but, since my physic resembles yours, I would like to see what you are consuming. Cheers from Germany.
I am not calorie counting unfortunately. Here is my food diary though - www.dropbox.com/sh/htnd6hievm17973/AABKKNg9t9nQ4hmt57xbp9Bpa?dl=0 All I'm trying to ensure is that I am carbed up before and after any HIIT or gym session. Typically aiming for 30-60g prior and 60-90g following, pending the session. I will then slowly back carbs off as the day progresses, unless I have another hard or long session the next day. Then that evening, I'll aim for 60-90g of carbs.
@@CamNicholls much appreciated mate!!
If you're riding 3-4 days/wk with a long ride on the weekend, which day is best for incorporating weight training?
Can I suggest you with this one: th-cam.com/video/ThDnA-Ct2DE/w-d-xo.html
@@CamNicholls And...the perfect answer. Thank you!
Yeah yeah, whats his ftp?.. 😂jk great informative video👍
Problem is most of these are glute dominate, cycling is quad dominate.
Excellent, 30% improvement of zero is zero
What I'm looking for in gym work: only upper body. My legs get enough exercise as is, but single-focused cyclists really don't look good above the waist and they lack muscle and joint stregth as well as bone density. I already do 90min with just upper body and my legs need a rest after riding either way 😅
I'm with you, it's nice to maintain an upper body so you don't look like a prisoner or war!
@@CamNicholls crazy how that just get forgotten, when one solely focues on cycling. I focused more and more on cycling in the past 8 years and I guess I kind of got used to being super skinny, but last year I broke my collarbone and found the way back to weight training in order to rebuild my muscles. The before and after fotos with less than one year weight training are really astounding. But when all one sees is cyclists, one gets the idea that it's fine the was it is.
On the other hand, when you're 188cm, 76kg and fit you're really flying on a bike 😃
there was a potential for tremendous amount of thats what she said jokes, I was let down a bit
haha, don't worry I am in the gutter myself. Sometimes I'm hyper aware of it, so all the content becomes G rated.
If you don't train as a endurance athlete then you are using EPO. Muscles need oxygen, and bulking and tightening muscles before increasing lung capacity is a no no in cycling. Swimming long distance will improve overall performance dramatically, and being Australian has its advantages with pools everywhere to do so. A diet is also strength in many aspects, but must be regimented immediately. That is just my experience.
Not sure what you mean but if it’s what I think you should check out Dylan Johnson’s channel for a lot of science based information on why cyclists need resistance training. It does not need to result in bulking up, and increasing musculotendon stiffness is a way to add strength.
Why are you sitting in Old Mate's seat at the start of the video?
Is some Hot Desking and Work from Home going on here?
hahahaha
Too many reps. This is wrong.
Hi Cam!
Years ago before direct drive trainers were invented, I would only use rollers.
What I would do is work out doing lunges squats in deadlifts.
Then I would get on the rollers and do a very high cadence interval for 20-30 minutes to balance cardio and power.
This was like 25 years ago.
I just don't like to build fitness through riding my bike so I would use working out and the rollers to compensate riding hundreds of miles a week.
When direct drive trainers were invented, I focused more on the direct drive trainer using structured training with intervals.
And when I would go out I would just do over unders on a 5 Mile strip.
I just don't like riding but I love the fitness and speed. I hate running 😆🫣
Interesting to hear that Harry, and you've reminded me, I need to get on the rollers!
@@CamNicholls yeah it gets the lactic acid out of the legs and works the high-end like motor pacing. I would do like 105 to110 average cadence for 20, 30 minutes.
Helps get that slugginess out of your legs . And helps you put out crazy watts on your sprint.