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Winter Resistance Training Program Part II

Winter Resistance Training Program Part II - Winter...

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Winter Resistance Training Program Part II Strength Building Phase In this next phase, the goal is to actually get stronger. This may sound like the opposite of a periodized riding program where your rides go from super long to short over time. In the next 6 weeks, the workouts will be shortest and the intensity will the greatest. Your body and muscles will respond to the high intensity lifting routine by adapting with a greater recruitment of muscle fibers and an increase in the muscle’s ability to contract with force. You should try to workout 1 - 2 times per week aiming to complete 3 – 6 sets of each exercise with reps limited to 4 – 6 and the weight should be 80 – 90% of your one rep maximum lift. Finding your starting weight may take a bit of effort. One way of estimating your one rep maximum (1RM) is to estimate what weight you think it might be and then do as many reps as you can. The table below will help with estimating your 1RM based on how many reps you completed.
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