Winter Resistance Training Program Part III In this next phase, the goal is to take the strength you building part II and work on generating power. Remember that power is work divided by time. The more work you can do in the shortest amount of time, the more power you are generating. In this formula, the work is the weight being lifted, and time will be the speed and number of reps you do each set. To put this in perspective and to give you something to think about when doing your workouts, lifting 100 lbs once in 5 seconds can be thought of as lifting 20 lbs per second. That is great, but not really cycling specific. But if you do 50 lbs, 3 times in 5 seconds, that comes out to 30 lbs per second. That’s more power with a lower max weight. How much weight: In this phase the weight will be lowered from the 80 – 90% of 1RM used in Part II, to 30 - 60% of 1RM. If you can do 6 reps of an exercise, then divide that weight by .85 to get your estimated 1RM and then multiply by .3 to .6 to determine your load for this phase.
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