ME Weights for Power Limited Athletes
The overall goal of this session is:
- Speed of lift -- slightly faster than normal with very little rest at the top
- Range of motion -- slightly greater range of motion on all lifts
- Intensity -- as you are going faster and through a greater range of motion, you will need to reduce the intensity
- RPE -- you should feel a BIG burn in your body as the lactate builds, this is particularly important for the lower body lifts
- Rest Interval -- treat this like circuit training, very short rest intervals -- overall goal is to move through the program as fast as possible
Even though we are moving quickly with short rest intervals, it is essential for you to keep your technique/form.
Done properly, you'll be pretty blown after these sessions. That's OK, they are a great way to build your bike strength.
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Super Set -- alt Squat with Leg Press -- 3 sets of each, 20 reps
Super Set -- alt Lat Pull Downs with Seated Row -- 3 sets of each, 20 reps
Super Set -- alt calf jumps with vertical jumps -- 3 sets of each -- calves at 30, jumps at 10-15
Core #1
Super Set -- alt ham curls with leg extension -- 3 sets of each, 20 reps
Core #2
Super Set -- alt dips with tri ext -- 2 sets of each, 15 reps
NOTES
- Lats and Rows -- scapula pulled back and down
- Calf Jumps -- legs are completely straight, spring up and down in place
- Vertical Jumps -- legs act like a spring, spring up and absorb down, no shock on landing as legs bend of absorb impact, full range on motion
- Leg Ext -- show speed control at the bottom end of the range as you do not want to shock load the knee
- Dips and Tri Ext -- elbows in
Warm-Up – You don’t want to jump straight into this session so 15-45 mins of easy running or cycling is a good idea. Also some light calisthenics to ensure that the whole body is warmed up is also a good idea.
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