Get Faster With These Power Moves
Getting Passed on the Climbs?
Have you noticed how some cyclists have that “extra climbing gear” allowing them to quickly charge up challenging hills? Those fast cyclists possess the ability to quickly produce large amounts of force through their pedals. Keep reading this post if you want to increase your explosive strength and generate more power.
Why Add Power Training?
If you’re not strength training you’re losing muscle mass at an accelerated rate, about 10% per decade. On top of that, your ability to generate power is decreasing at an even higher rate of 15% per decade. Bad things happen when you lose the ability to generate power. On the bike, you’ll get left behind by your cycling teammates, especially when climbing. Off the bike, you’re more likely to fall, and fall harder.
What is Power Training?
Power training is often interchangeable with plyometric training. Training for power simply requires moving an object or your body weight (or both) quickly. Performing explosive, power-based movements, whether it is with a dumbbell, kettlebell, medicine ball or simply your own body weight, will recruit greater levels of fast-twitch (Type II) fibers. Developing fast-twitch fibers increases the size and provides greater definition of your muscles.
The videos below include some of my top power exercises:
Medicine Ball Chop
Power Cable Lift
Crossover Jump
Box Jumps