#SECRETTRAINING - 30 MINUTE STRENGTH CIRCUIT (COVID-19 EDITION)
#crossiscoming. Well, at least I hope it is. I know it's extremely tough to stay motivated during these challenging times, but there are some things you can control and others you can not. One thing you can control is your health, fitness and your attitude. Our goal is to keep you moving forward with the idea that cyclocross season is going to happen and you have a great opportunity to prepare properly and be ready to crush it come fall!
Since you can't go to the gym, chances are you are doing far less strength, balance and coordination training. This means all the strength, balance and coordination you've built during winter will slowly fade away. If you follow any of the top cyclists on social media you’ll notice many are doing lots of at-home workouts during the COVID-19 lockdown to stay strong, fast and focused. I know there are quite a few people out there touting they have all this free time now, but if you're like me, well, it's just the opposite.
With two young kids at home while my wife and I are trying to work, time is very limited. One of my little secrets back in the day was to bust out a 30-minute full-body workout a couple times per week. I would do this in the gym or at home. Here is my suggestion for a great 30 minute strength circuit to keep your body strong. You can make this as hard or as easy as you'd like. If you are just starting, go at 50% of max effort. After a 3-4 times, ramp it up to 75% then 1oo%. The more intensity you put it, the more you will get out of it, but remember quality is always better than quality.
Each exercise should be done with proper form and complete range of motion. Do as many repetitions as you can until you feel a burn, do a few more reps, and then move on to the next exercise. This should take about 30 minutes and can be incorporated most anytime in your weekly training. For serious time efficiency try doing this workout immediately following a ride. One thing to note: I never really followed a strict routine and I would mix it up to keep things interesting as well as to stress my body differently.
For example, one day I might do standard push-ups, but another day do push-ups on a balance device of some sort. Anyway, my point is you should feel free to mix it up! 5 – 10 minute warm up of some kind. Could be jogging, jumping jacks, jump rope, etc. If you are doing this directly following a ride or run, you skip this and get after it.
1.) Push-ups: do as many as you can with good form and full range of motion.
2.) Swiss ball wall squats: 1 minute, full range of motion. https://www.youtube.com/watch?v=1h8QNKQFG3E
3.) Swiss ball crunches: reps until it burns, then 10 more. Bring feet together over time for more of a challenge. https://www.youtube.com/watch?v=wqgYeC5efhc
4.) Swiss ball shoulder press: if you can’t do on your knees, start seated. https://www.youtube.com/watch?v=MH67lrbAKp0
5.) Swiss ball hamstring curls: 10 reps double leg https://www.youtube.com/watch?v=XkESHgkTdFw
Followed by 5-10 reps per leg (this is more advanced so ease in to it: https://www.youtube.com/watch?v=XDFc-zlSW_M )
6.) Swiss ball supermans: reps until it burns, then 5 more. https://www.youtube.com/watch?v=Hk3tXux2lrw
7.) Renegade rows: 10-15 / per side. https://www.youtube.com/watch?v=wTqlJ0aoJlM
8.) Swiss ball lunges: 15-20 / per side. https://www.youtube.com/watch?v=8o0P9E_Kf3c
9.) Swiss ball kneel and twist w/weight: 30- 40 twists. https://www.youtube.com/watch?v=Y-HrKT_xeWE
Feel free to start off without weights. When you do use weight feel free to extend your arms outward while hold the weight and rotating. This will be more challenging. You could hold a dumbbell, weight, medicine ball or even a gallon water jug filled up to a weight that feels good for you.
10.) Dumbell row on Swiss ball: reps until it burns, then 10 more. Go slow and steady using your best form. https://www.youtube.com/watch?v=_LIR206q8uM
11.) Air squats with broomstick - reps until it burns, then 10 more. https://www.youtube.com/watch?v=YdpaLHH5sC0
12.) Swiss Ball Side Crunch - reps until it burns, then 5 more / per side. https://www.youtube.com/watch?v=ODSOEXem56Q Repeat these 12 exercises for three rounds. If you only have time for two rounds, no problem! If you want to do four rounds, go for it! Keep the pace up without too much rest. You may have notice a bit of a pattern with the exercises, too.
Upper body, lower body, core - upper body, lower body, core - upper body, lower body, core. I bring this up because you can feel free to substitute other exercises if you’d like just be sure to hit the right areas.
Remember we are only trying to help you maintain the strength and stability you have worked so hard to build up for season. Now, get to work! Oh, and don’t forget your planks!
To take your cyclocross racing to the next level from hiring Coach Brandon, please fill out a New Athlete Questionnaire to schedule an over the phone coaching consultation with Brandon. Copyright 2020, SecretTraining
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work