In my previous article I gave you a scheme to start strength training with weights yourself. In this article, I give you a second, alternative schedule.
Three sets of 8 reps. Execution is key to get the most benefit from this. Start with lighter weights and make sure you master the technique. The squat makes your legs, buttocks and core stronger and increases max power output.
Another good exercise to make hot whole-body stability better and less likely to suffer from your back or neck on the bike. Makes the pedalling motion more efficient.
Three sets of 10-12 reps (per leg). Similar to the Romanian Deadlift. By doing it on one leg, it is not possible to compensate and each leg is loaded equally. As you will notice, this one is also good for balance. Don't go too fast, focus on execution rather than number of reps.
Three sets of 8 repetitions. Helps strengthen the arms, allowing you to sit on the bike for longer without complaints, or for MTBers, easier and longer to absorb impacts on bends.
3x10-12 reps. Good for training the whole body and learning to work together in one fluid movement. This encourages the use of your whole body on the bike improving your efficiency.
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