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Strength
Training
The strength
program outlined below combines strength, balance, flexibility and
muscular endurance. As you've probably noticed most of the exercises
you can do in your own home, but there are a few that require weights.
So you may want to purchase a few pounds at your local sporting
goods store. I've also included many movements that incorporate
the balance board. By training balance you're training the body
to control its center of gravity, body angle and equilibrium under
unstable conditions. This is something a rider can use at any level.
Strength
Training Workout sheet (PDF: 23kb) - Adobe Acrobat
Reader required
The
Details
| Frequency |
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Total
body:
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2-3 days
per week. 1 day rest between workouts |
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Torso
training:
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3-5 days
per week |
|
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| Intensity |
|
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Pre-season:
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2
sets @ 1 minute a set. 1 minute rest between sets. Bodyweight
should be all the resistance you need; (for legs you may need
to add wieght). (This is a tough workout! Especially with the
upper-body exercises. If you're a beginner or you don't think
you will finish the sets, start off with 30 seconds a set and
keep the repetitions slow, or start in-season program with light
weights). For advanced try increasing the speed of repetition
(tempo). |
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(six
weeks prior
to start of season)
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In-season:
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3 sets
of 10 repetitions. ( Find a weight where it's a struggle to
finish the repetitions in 3rd set). 1 minute rest between sets.
(to maximize your workout time, try using the stretches I have
included with strength exercises). |
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Duration:
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1-1.5 hours
a workout for Strength and Stretch |
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Lower
Body Excercises |
Upper-body
|
Torso
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