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Krachttraining voor wielrenners 2012 2013 module 1
This document outlines a strength training program for cyclists. It begins with an introduction to cycling and training principles. Chapter 2 discusses the cyclist's movement and key muscles used. Chapter 3 covers strength training principles like periodization. Chapter 4 presents the training program, which has an AA phase focused on static flexibility, stability workouts, and exercises for the core, lower body, and upper body. The program template is also included. Chapter 5 concludes by emphasizing the importance of training, not just riding bikes.
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Krachttraining voor wielrenners 2012 2013 module 1
- 1. Krachttraining voor Wielrenners Wim van der Struik Physical- Manual- & Allround Sportstherapist
- 2. Krachttraining voor Wielrenners Module 1 Anatomical Adaptation
- 3. Program • Preface • Chapter 1: Introduction • Chapter 2: The Cyclist in Motion • . Cycling Movement and Muscles • . Muscle form and function in Cycling • Chapter 3: Strength Training Principles • Chapter 4: Trainingsprogram • . AA – phase • . Template • Chapter 5: Summary and Conclusion • Questions and Recommandations
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- 5.
- 6. Introduction CYCLING: STRENGTHx ENDURANCE x INTENSITY
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- 8. Introduction TRAINING: Hetregelmatig en systematisch toedienen van, in omvang en intensiteit toenemende, belastingprikkels met de bedoeling het prestatievermogen te laten stijgen.
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- 10. Chapter 2 TheCyclist in Motion
- 11. The Cyclist inMotion http://www.youtube.com/watch?v=IuT_72SdXa4
- 12. Cycling Movement andMuscles Strength Endurance Flexibility Coordination Speed
- 13. Cycling Movement andMuscles Plyometric Specific Explosive Hypertrofic Maximum Endurance Strength
- 14. Cycling Movement andMuscles Anaerobic Lactic Power Anaerobic A-Lactic Power Anaerobic A-Lactic Capacity Aeroob Power Anaeroob Lactic Capacity Aeroob Capacity Endurance
- 15. Cycling Movement andMuscles Supra Maximum Reaction Response Speed Maximum Acceleration
- 16. Cycling Movement andMuscles Power Speed Strength
- 17. Muscle form andfunction in Cycling
- 18. Muscle form andfunction in Cycling
- 19. Muscle form andfunction in Cycling Cycling Angle 315 Degrees Slow Twitch Cycling Angle 225 Degrees Excentric Cycling Angle 45 Degrees Fast Twitch Cycling Angle 135 Degrees Concentric Muscle
- 20. Cycling Movement andMuscles
- 21. Muscle form andfunction in Cycling
- 22. Now look again………………… http://www.youtube.com/watch?v=Wi0irZbfvWk&feature=related
- 23. Chapter 3 StrengthTraining Principles
- 24. Strength Training Principles ? Race Peak Build 2 Build 1 Base 2 Base 1 Foundation Power Speed Strength Power Anaerobic Endurance Aerobic Endurance Endurance Strength
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- 26. Strength Training Principles Trainingsfouten Top 10 01. Geen of te weinig basisoefeningen doen 02. Verkeerde volgorde oefeningen 03. Te weinig gewicht of intensiteit gebruiken 04. Meer machines gebruiken dan vrije gewichten 05. Incorrecte uitvoering van de oefeningen 06. Favoriete spiergroepen onevenredig veel trainen 07. Zonder doel trainen 08. Te lang hetzelfde schema volgen 09. Niet periodiseren 10. Onvoldoende of slecht eten
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- 29. Trainingsprogramme AA – phase Static Flexibility Sets : 1-2 Reps : 1-3 Intensity : Body Weight Frequency : 5-7x/week Holds : 30-60 sec.
- 30. Trainingsprogramme AA – phase . Wednesday & Saturday . Lumbar Erectors/ Lower Back . Prone Cobra . Sitting Piriformis & Erectors . Standing Quadriceps . Straight Leg Soleus . Bent Knee Gastrocnemius . Dorsal Flexor Ankle . Hamstrings – Outer & Inner – Abductors & Adductors . Kneeling Hip Flexor
- 31. Trainingsprogramme AA – phase Stability Workouts Sets : 3 Reps : 12-10-8 Intensity : 55-65% & Body Weight Frequency : 1x/week Rest : 45-60 sec.
- 32. Trainingsprogramme AA – phase . Wednesday . Core . Plank . Oblique Ball Roll . Stability Ball Crunches . Lower Body . Step-Up . Plie Lunges . Squat . Whole Body . Squat Press
- 33. Trainingsprogramme AA – phase . Saturday . Core . Plank . Oblique Ball Roll . Stability Ball Crunches . Upper Body . Stability Ball Dumbell Raise . Reverse Leg Extensions on Stability Ball . Dumbell Bench Press on Stability Ball . Whole Body . Squat Press
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- 35. Chapter 5 Summaryand Conclusion
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- 39. Summary and Conclusion Don’t just ride your bike, Train! David Ertl
- 40. Questions & Recommendations Wim van der Struik Physical- Manual- & Allround Sportstherapist Verdistraat 25 7482 TL Haaksbergen The Netherlands T.+31(0)53-43488800/ M.+31(0)6-52074552 E.wgvanderstruik@hotmail.com