Over the past week I have been working with Alwyn Cosgrove on coming up with a training program to help with my specific needs as A pro bike racer. I just want to give him a huge THANK YOU for answering all my questions. For those that dont know Alwyn he is a 2 time cancer survivor and an extremely knowledgeable about all aspects of training and programing for athletes. Here is what we came up with:
Mon:
Mobility
Prehab: shoulder and hips
TKE’s
Core: Prone Jacknife
Rotational Core
a1: Clean Grip Deads 5 x 3 – dead stop on the floor for a 2-4s count. Explode.
a2: Hurdle Jumps: 5 x 5
B1: DB Push Press 3 x 6
B2: Weighted chins 3 x 6 (dead hang at the bottom for 2s)
C: Prowler: 5 x 40/20s
Thu
Mobility
Prehab: shoulder and hips
TKE’s
Core: Planks
Side Planks
a1: Barbell Front Step Ups: 5 x 5
a2: Bulgarian Split Jumps: 5 x 5
B1: Blast Strap Push ups – feet on swiss ball – AMRAP x 3
B2: Blast Strap Inverted Rows – feet on swiss ball – AMRAP x 3
C: Spinning Bike starts/ KB swings for conditioning
Now there are a fews things different from what I normally do First being I am now on a full body split as opposed to upper lower, Second this is the first time I have ever used complexes in my training, But the main difference is the mobility and extra core work these are things I have neglected for a long time. All this coupled with my Road riding and sprint work my competition better watch out.
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