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1/12/2015 9:25:38 AM - Simon

i have a client, who riding mountainbike on a relatively high level. He had some shoulder problems in the past and now wants to start weight training, even though strength training seems to be not very well established in those kind of sports still (as he told me).

However, i have a bit of a struggle giving him suggestions on how to optimally train for his sport as it is pretty unique.

In most of his races, about 70% of his work is anaerobic (lots of hills, short sprints etc., different than the 6h long cycling races on the street), but of course he has aerobic phases as well.

In addition to that, pretty much every lbs of bodyweight counts, so another factor that needs to be considered when training him in the weight room.

So basically for those type of athlete i'd rather have him perform lower rep sets with a higher intensity so his strength increases, without adding to much weight on his frame. But since he is a complete beginner to strength training, it would probably not make much sense in my opinion to start very heavy right away.

Do you have any suggestions on how to train such a person intelligently?

Thanks a lot for your help, it is much appreciated,



I am currently training a distance rower and have the same type of obstacles.

The way I went about it, was have a periodized main lift to each session (4 days with squat bench deadlift and push press).

All the accessory work is done with a focus on improving the main lifts, while done with minimum rest to work the aerobic system.

It's not perfect, but my rower has improved her body comp and smashed all the standardized testing that she has done.

Let me know if that helps!,
Shane Church

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