How you can Enhance Your Strength Workouts

Improve your cycling-specific and core strength with these exercises..
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Core strength is an often-overlooked aspect of training, but, it is really important. There are plenty of benefits including the potential to reduce the risk of injury..
This video has 5 exercises, all of which require no equipment, that you can work into a great, quick, training session..
Have a go and let us know how you get on in the comments!
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Do you want to get stronger? In this video, I’m going to discuss the simplest way to do that by focusing on two things: compound movements and progressive overload. These two elements of a training program are particularly helpful for beginner lifters and will always serve as the basis of programming for even the more advanced lifter..
Compound movements are the lifts that allow us to incorporate the most muscles possible, thereby giving us the opportunity to move the most weight possible. By working multiple muscles at a time we’re able to get more bang for our buck by doing fewer exercises but also by allowing us to take advantage of the heavier weights we are able to lift..
To find the best compound exercises we don’t need to look any further than the tried and true staples. The bench press, overhead press, barbell row, weighted chin up, squat and deadlift..
These movements will allow you to move some serious weight and have you adding more and more weight to the bar with almost each and every workout. Just these few exercises will also train almost every muscle in your body, almost..
Make no mistake, these compound movements will definitely increase your strength, more so than perhaps any other, and they will make up the foundation of any serious training program, but they can also leave you lacking in many other areas..
I’d be remiss if I didn’t educate you on the areas of your training that you are overlooking by being singularly focused on just strength. Don’t get me wrong, I’m a HUGE fan of strength, in fact I’ve seen first hand how taking a genetically gifted athlete and doing nothing but making them stronger will help them rise to new heights..
Fact is, most of us are not genetically gifted athletes, we more often than not are sitting at a computer all day at work and being severely under stimulated physically outside of what we do in the gym. For these two reasons alone you need to make sure that strength is a foundational part of your training, but not the only part of your training. Never make yourself one dimensional..
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We all want to be stronger on the bike, right? But what does that strictly mean? In this video, Chris and Emma give you three sessions that will help improve your strength on the bike..
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Well, the technical definition of strength is the ability to carry out work against a resistance. Strength is the maximal force you can apply against a load. In our case, pedals. We can train to improve muscle strength by increasing the resistance against which you work. But how would this help us on the bike? it’s about increasing your ability to cope with riding situations that require increased strength, like short steep climbs, sprints, or even at its most basic, accelerating away from junctions. With this in mind, we need to focus primarily on exerting force against the pedals. More force than we would normally require over a ride, but for shorter durations. Intervals it is, then!
You’ll need a good 10-15 minute warm up and some big gears. A flat road or an uphill drag, but definitely no downhill. And you will need around 30 seconds worth of clear road ahead of you. Then you need to start the efforts. Sit down, or stand up, it actually doesn’t matter too much for this session. All that matters is that you start slow and give it everything. Aim to start just a little faster than walking pace and in a very big gear. This really is a 10/10 on the ‘Perceived Exertion’ scale, so you will really have to go for it. The sprint effort should never feel comfortable and after 20-30 seconds the quality will really start to drop off, so at this point, you can stop. You will need a good recovery period from here, around 10 minutes for a close to full recovery, but if you are pushed for time, around 4-6 minutes will also work ok. 6 of these efforts is certainly enough for one session, after all, you want the quality in these efforts to build the strength..
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You’re dedicated to your workout, from cardio to weights; you make sure to follow your routine. But when your progress stops, exercise specialists say it may be time for a change. “Break from monotony. That’s one of the most common reasons people aren’t getting where they want to be in their workout,” said Bernie Lefebvre, an exercise specialist with the Cape Coral Healthy Life Center..
Exercise specialists say doing the same workout over and over will eventually stop challenging your body. “Your body has adapted. It knows exactly what’s expected of it and it knows exactly what it has to put forth energy-wise, and the muscles are going to develop to the point of performing and completing that task,” said Lefebvre..
If you want to continue to see and feel improvements, it’s important to continually challenge yourself by increasing your cardio distance and lifting heavier weights. “One of the first things I tell people to do is to get outside of your comfort zone. Try a class. Get in a body pump. Get in a boot camp class,” he said..
You can also slow down or speed up your work out pace. “Take that one single repetition and instead of up and down, take 15 seconds to reach our top and then 15 seconds to come all the way back down to full extension,” said Lefebvre..
Workouts, like squats, which involve more functional movements, can also help to improve your overall strength. “That’s a fantastic way of being consistent with your workout and sticking to the regularity of a workout but still having the variety that is going to keep progress consistent as well,” he said..
Just a few ways to maintain your progress and challenge your body..
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Mark explains 4 gym exercises that will help to improve your power on the bike..
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Now we know what you’re thinking…”Mark is looking pretty hench, but I don’t want to get too big for triathlon.” Well you don’t need to worry about this, we’re not going to be throwing insane weights around. This is more about building lean muscle, activating those muscles better, and therefore improving our power on the bike..
If you’re looking to improve your power on the bike, then you should consider including some specific strength exercises to your training routine. Cycling, after all, is not just about aerobic fitness, it requires repeated force production through the pedals (particularly for time trialling). So, today I’m going to be running through 4 exercises that will help to improve your power on the bike..
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How to become stronger for football full gym session tutorial. In today’s gym strength video, we’ll give you a full gym session on which drills and workout sessions to do if you want to grow muscle and become stronger as a footballer. Here, we went to see the Right to Dream Academy in Ghana and caught up with their physio expert John, who taught JayMike and you 5 workout gym drills that you can use to build muscle and get stronger for football. In other words, this is a full gym session that you can use in your own workout and gym schedule to make sure that you build muscle for football the right way in order to build core strength and become stronger on the pitch. So if you’re looking to become a stronger football player, this strength gym session for football is tailor made for you. Thanks a lot to John and the Right to Dream Academy for having us you’ll see much more of them in the future..
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If you want to build incredible strength you better stop overlooking the smaller but no less important muscles in your workouts. In this video, I show you how not paying attention to the strength in your wrists, hands and forearms could be preventing you from making the gains you are seeking in the gym..
I show you ways to incorporate extra work for these weak areas into muscle groups and exercises that you are already performing. If you had to spend hours extra in the gym each week to try and fix these, you likely never would. As a result, you would never be as strong as you should be..
That said, if you are training your chest you likely are doing pushups at some point. Whether you are doing them as a finishing exercise or one of the main exercises in your chest workout there is a way to change them to make them more effective for your weak wrists or hands. Simply perform them as finger tip pushups if you need to increase your hand strength or as knuckle pushups if you want to increase the strength of your wrists..
Likewise on back training day you can extend a regular pullup beyond failure to get more work for your wrists and forearms. Simply hang from the bar on your very last rep for as long as you can. You will feel the burn travel through your hands and forearms as you work to increase your muscular endurance and improve your grip for the bigger exercises..
All of these benefits apply to other muscle groups as well. We cover the extended wrist position during dumbbell laterals and the tweak that you can make to deadlifts (not using straps) that will all help to increase your hand and grip strength without compromising the amount of time that you have to spend training each week..
The ATHLEAN-X Training System, found at http://athleanx.com is a program used by top professional athletes that cannot afford to overlook anything in their training. They get paid to be strong, fast and powerful. If you want to train like an athlete you can find start training with the same workouts and meal plans that they do today..
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