Video: 3 Strength Workouts from Fit4Racing

Oct 28, 2021
by Fit4Racing  
Back by popular demand! Workout's of the Week are back and better than ever, an early off season gift from us here at Fit4Racing. Check out the first three below and let us know how you get on!

We know, we know... some of you are pretty anti training or dead set on one way or another, but we urge you to give any of these a go and see how you stack up.

Check out our website for more free workouts that will transform your strength for riding! - Fit4Racing


  • 45 0
 Why does everyone have their shirt on? Very confusing
  • 9 0
 I don't wear pants or underwear, but a shirt, yes. I always have a shirt on.
  • 11 0
 Couse it not crossfit it strength training :-) :-)
  • 10 0
 @Butt-Exploder: Name checks out
  • 4 0
 @Butt-Exploder: Well, it worked for Winnie the Pooh, so...
  • 3 0
 @Butt-Exploder: that would be called "Shirt Cocking " my friend
  • 20 0
 I’m gonna wait for Grip2Racing
  • 1 0
 Lol nice
  • 9 1
 Hey PB, I stopped doing leg and back with free-weights due to back injuries, it just aggravates my spine and hips. Can you do a series for people that have back issues? I use machines because of the support, but would be curious to see what you recommend.
  • 38 0
 Physio here: the downside to avoiding exercises that challenge/aggravate the back is that over time your back will continue to lose capacity. Your legs will be nice and strong but your back and core will be the weak link in the chain for any activity without back support.

My generic advice is to correct the biomechanics (core and glutes working together, spine neutral, hip flexor and hamstrings flexible), then start from scratch with sit-to-stands/squats/deadlifts with *minimal* weight and be very patient with your progress - it takes months to build the tolerance of the tissues and nervous system back up.
  • 3 0
 @rp86: I appreciate the feedback man! I went through a years worth of PT for my issues, and it did help quite a bit. I do the core as you mentioned religiously along with Chiro adjustments. Lots of stretching as well. Problem is that weight, even low weight, still compresses my spine and I can feel it after, hence why i've stopped all together.

With that said, it seemed like an unnecessary stressor to my back. If I can maintain my core, and still build leg strength without compressing my spine, or even more important, putting me in a position where something could potentially damage my progress (squats, deadlifts, snatches etc...) than why even risk it? Sneezes can be deadly, trust me, threw my back out before it recovered simply by sneezing. Imagine if I was squatting and had to sneeze, game over!
  • 3 1
 Leg press machine - you can really load this up without having to loading the spine-- and have massive gains. But also do squats and deadlines with lighter weights to gain stability and improve back strength.... juut personal experience and years of practice. Has worked quite well so far!!
  • 3 0
 @h20-50: No problem! Smile There's definitely a risk of overdoing things, but I think in the long term the risk of avoidance is just as great. It sounds like you've got a very narrow 'therapeutic window', ie any higher and you risk injury, any lower and there is no training effect. Finding this therapeutic window is the key with chronic pain.

I'd probably start with unweighted sit-to-stands, with a nice slow learn forward phase to give you a good opportunity to activate the glutes. If this goes ok for 4-6 weeks, can hold 1-2 kg in each hand then slowly build from there!
  • 5 0
 Herniated disc decades ago. Avoided what you do, too. My core became weak and unbalanced in comparison. Plus I was inflexible which obviously leads to other issues.

Took advice of local physio; they recommended exactly what rp86 did. Sidenote: put ego aside in that gym when you're lifting 10s and 25s. I didn't at first. BAM! Reaggravated weaknesses. Years later I am "100%", but still adhere to the generic/basics mentioned here & everywhere. It's such a great feeling focusing on form and fundamentals. My muscles don't know the number on the dumbbell or plate. It just knows I'll be stronger next season.
  • 1 0
 @h20-50: rp86 is spot on, however sometimes spines just don't cooperate, I have similar issues, and I am a trainer! 3 alternative movements/executions to try. kettlebells or dumbells in hands at sides only. This will still have compression, but potentially reduces leverage pulling on the spine.

Once you have good form and control with slow movement speed, and no aggravation, try lifting the weights with speed and explosion for the up(concentric) portion. Weights can start light and move to heavier, no more than 4 reps, and never to "failure." Speed and explosion of movement is your goal(with form, proper bracing etc.).

Movements: Step up(12-14" box), single leg box sit squat(18-20" box, full sit to stand), and split squat( foot stance in pedal position, most risk of these 3 movements for spine aggravation.) Range of motion should match leg/hip angles that would be seen on a steep seated climb. start with sets on a single side, then progress to alternating legs to be more cycling specific and a greater coordination challenge. Keep working on your mobility and core endurance, especially posterior core. Hope this helps!
  • 2 1
 Chiro here, couldn’t agree more with @rp86…as the old saying goes if you don’t use it you lose it. You said that you go for chiropractic treatments I’d have them, a physio or a personal trainer work with you to address your specific problems. It sounds like it may be a bit of a longer process for you, but stick with it, it will be worth it!
  • 1 0
 I know im just a stranger in the internet, but i had back issues for over a year, i couldn't squat, deadlift or do anything back related without aggravating it. I went to physio, chiro, and doctors many times with no success.

I started doing this workout every morning and my back is good as new, in back in the gym at full capacity. Try it out
  • 1 0
 I play completive ultimate frisbee, which basically plays like adding the 100% cuts of American football with the endurance of a half of everyone else's football. Training is lots of deadlifts, squats, and rotational core exercises to stabilize during changes of direction. I've also got a broken vertebrae that makes it very easy to tweak my back. Years of playing with that injury in conjunction with advice of a sports physio has made new realize 1) proper activation before lifting or working out is critical and indispensable if you have any injuries that aren't gonna go away, 2) it's hard to let go of the ego and drop weight if something is bothering you, 4) moving lighter weight faster tends to help my body feel better and prevent catastrophic tweaks, 3) it's way worth it.
  • 2 0
 @dusrides: All great advice. Balanced strength and flexibility is the only way to get things sorted out. I also changed my workout goals from muscle building to strength and conditioning, which opens the door to more complex body weight training with less risk of injury from low rep/high weight stuff.

And yoga. If people choose one activity and only one activity for off the bike fitness it should be yoga. I laughed at it for years. Boy was I wrong!
  • 2 0
 @ish27: @dusrides @bikewriter @rp86, cheers boys! This was the info I was seeking. Looks like i have some work to do! Good things its nearly winter here and dark by 1700 and I have plenty of time to hit the gym now that I cant ride after work.
  • 2 0
 @h20-50: You don't have to load the spine to work the back. Do free weights that don't load the spine vertically (bent over rows for example) aggravate you ? As much as people advocate that deads and squats are the kings (and they are terrific) they arn't a necessity, and some people for a variety of reasons just can't and shouldn't do them.
  • 2 0
 @h20-50: Just in case you didn't consider/try yet:
Having different issues myself, I've figured out that single leg variations work best for me. Less weight is one of the big pros besides all the other benefits from unilateral exercises. For the two main leg exercises, these are my most used Variations:
- Split Squats with Kettlebell in goblet position (bodyweight for warm up)
- Sigle Leg Deadlifts with Kettlebell in opposite hand from standing leg (split stance for warm up)
  • 1 0
 if your problems are in the back (lower is the worst) I will encorage you to start working your core. No, it isn't abs workouts as all the people think, after improve core you will see that you can keep working out your legs and back without problems. I just do Deadlift, Bench Press and Back Squats as my main strenght trianing (few aditional accesory exercises, but not many), I just can say tha I don't do abs, never, I train my core while lifting heavy loads. I just can say that after you learn the basics in how to brace your core for lifting it will ramp your performance to the sky. So my recomendation is learn the basics in brace and train the core. I hope this help you dude.
  • 1 0
 I haven't had a lot of back issues but have had my share of injuries. With any recurring issue PT becomes something that you continue doing once it gets better and is not something that you realize is fixed and don't have to do anything for anymore. For me that has been my shoulders after having dislocated them. If I don't stay on top of strength training that incorporates stability exercises I know I am pretty much guaranteed to have issues. Our bodies are imperfect and not symmetrical. Training out imbalances and improving stability is the key to remaining injury free and recovering from them quicker IMO.

I'd also suggest maybe trying to find someone that can do OMT (Osteopathic Manipulative Treatment) or working with a chiropractor. You might have some alignment that's contributing to this or something similar. Once things improve again I'd highly recommend incorporating core strength/stability exercises at least once a week. It doesn't have to take a long time or need a lot of equipment either. I do this 1-2 days a week for ~40min and that has been sufficient to maintain a decent well-rounded fitness that has improved my riding.
  • 1 0
 Maybe I should give their program a go. I've stopped squatting or deadlifting as legs were just not recovering fast enough. No idea how you can combine 2,3 rides a week with deadlifts and sprints also! Some superhuman recovery
  • 2 0
 What is your daily protein (and other macro's) intake? How many hours a night do you sleep? Highly important factors that determine your recovery unless you jump on the juice Smile
  • 2 0
 Split the load by varying intensity and volume, and do legs 3 times a week rather than one big leg day session. Your legs will always be tender, but at least you won't have the doms for 2-3 days.
  • 3 0
 Juice will do it
  • 2 1
 Off season I do legs twice a day. In season I do one leg session after the biggest ride which would have an active recovery day following. I ride 5 days per week in season, climbed 650,000 feet in 9 months outside. As other have stated, it's a combo of stretching, nutrition, sleep = recovery.
  • 1 0
 @bikewriter: ah yes, how can I forget the stretching. Get flexible af
  • 2 0
 There's a better alternative to stretching before exersise , foam rolling, you loosen the muscles, soften any knots and blood flow, improve mobility and flexibility without sacrificing strentgh
  • 1 0
 Exercise physiologist here. CrossFit “pump you up” movements do not translate into sports specific muscle applications. I focus on Enduro, and when you break it down the workload level 4 cardio effort mostly driven by eccentric contraction sustained over bursty periods of time. You can bulk up in the off race season but as spring approaches you have to cut back and drop weight, maintain strength gains, improve balance to emphasis core control over bike body separation, maintaining neck and shoulder static endurance in neutral bike position (helmets and pads get heavy after 3 hours of liaison and downhills). Shoulder, trap and neck strength is more about keeping the shoulder in socket when downhilling (or crashing) for your arms provide at least another 200-300 mm of usable travel - your hands are fixed on the grip (watch Sam Hill’s arms on downhill for example). You will get infinitely more out of Gym/HIIT ride/Gym/HIIT land/yoga + balance workout/Big long ride/day off rest - repeat than Gym only. Even then Gym is focusing on specific bike skill translatable muscle groups.
  • 2 0
 Out of curiosity what movements in these videos would you consider Cross Fit "pump you up" movements?
  • 1 0
 if your spine and hips are in pain, you're doing it wrong yes - fully recovering before a ride can definitely be an issue. its necessary to start with very low volume and increase as you can. it's a balance
  • 1 0
 @fit4racing: The first video with the pull-ups, you mentioned the rubber bands or the use of inner tubes to assist in that exercise. How is that done? Do you have a short video on how to do that?
  • 1 0
 @suhhhdude: LOL, thanks! Yeah just too lazy to google it. I'd imagine the bike tubes might not have that much stretch.

Also, I live in the Great White North. So, gotta get those rides in and winterize everything. Winter is coming!
  • 1 0
 From now on I will incorporate some sprints to my rides to help my sprinting ability.
  • 2 0
 I don't do enduro races anymore, so the problem of fitness is solved!
  • 1 0
 Pardon ?

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