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Weight training program using fairly basic equipment?

mplayer78mplayer78 Posts: 24
Does anyone know of a good circuit program online which has a level of specificity to cycling. I can find loads of them but they all seem to rely on complete gym equipment. I am set up with a set of dumbells and swiss ball and am willing to purchase essential, small bits but space & money constrains me from going overboard. I could get a personal trainer to formulate a program for me but this may not have the specificity to cycling I am looking for. Weights will only consume a part of my winter/spring base fitness training.

Thanks in advance.

Posts

  • Karl2010Karl2010 Posts: 511
    Sit up's.
    Leg Raise's.
    Squatts.

    Regards to cycling i think thats all you can do at home, with basic equipment.

    Just do 4 Sets x 15 Reps for each exercise
    3 times per week for 4 weeks

    Then increase the weight or number of reps

    Persoanly i find keeping the training as simple as possible helps otherwise it becomes like a full time job, confusing and hard to keep track.

    This is what im doing at the moment. Back to basics.
  • Deadlifts are good to keep your back straight and strong. Stomach exercise will also be usual. Cheap £1 shop leg and arm weights are good for leg raises if tied to the ankles (mimics pedaling action). Stomach crunches, start jumps, military presses all help to mimic cycling to some extent. Don't forget the do calfs as well.

    Pro riders try and keep muscles low in the arms and chest, so highish reps are required there without trying to build too much muscle.
    CAAD9
    Kona Jake the Snake
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  • ChiggyChiggy Posts: 261
    Wait until your Mrs phones and says she's run out of petrol.

    You go to the stranded car and it needs pushing off the road.

    Land Rovers are best because there is a good high hand surface.

    Anything less than two tons gets too easy on a flat road.
  • Chiggy wrote:
    Wait until your Mrs phones and says she's run out of petrol.

    You go to the stranded car and it needs pushing off the road.

    Land Rovers are best because there is a good high hand surface.

    Anything less than two tons gets too easy on a flat road.

    One would need an extraordinarily forgetful mrs for this to be a viable training regime. Presumably you pull the neighbours tractor behind you on the way to said stranded car? ;)
  • Chiggy wrote:
    Wait until your Mrs phones and says she's run out of petrol.

    You go to the stranded car and it needs pushing off the road.

    Land Rovers are best because there is a good high hand surface.

    Anything less than two tons gets too easy on a flat road.

    Once you have done a few reps of that then try asking her to leave it in gear while you push. Low range if you are feeling especially fresh.
  • dennisndennisn Posts: 10,601
    Free weights(dumbells and barbells) can offer you a whole lot of training in a relatively
    small space and at about as cheap a cost as anything else(i.e. machines, gym memberships). A nice bench for bench presses, maybe a pair of squat racks and you can do whole bunches of different excercises.
  • ChiggyChiggy Posts: 261
    dennisn wrote:
    Free weights(dumbells and barbells) can offer you a whole lot of training in a relatively
    small space and at about as cheap a cost as anything else(i.e. machines, gym memberships). A nice bench for bench presses, maybe a pair of squat racks and you can do whole bunches of different excercises.

    Do you think we're made of money? :wink:

    We have to make do with a length of 4x2 with a towel wrapped round it and a bucket of concrete on each end.
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