Over the next few weeks, a few of us will be testing out some strength training designed to improve explosive and short-duration power. I built the program with the help of a former strength coach of the Washington Redskins. I’ll periodically provide some feedback here and on the Coaches’ Corner Podcast, as I am taking a little different approach to strength training this off-season. Depending on how it goes, I may open it up for others to participate. The key is that you will need to have access to equipment and have knowledge of how to perform certain lifts or have access to someone who can help you do it the first time.
The staple workouts of the program are the power clean or high pull, the back squat, the dead lift, and the glute-hamstring crunch (aka glute-hamstring raise). We’ll try to get some video of us cyclists throwing around some weights. Just don’t laugh at how little weight we use compared to some other videos you may see on YouTube!
The glute-hamstring crunch, though, is something everyone should look into doing. It will significantly improve your ability to avoid injury in those regions. Here are some videos:
For variations, see the latter half of the second video
An alternate version if you do not have the equipment
This is a very difficult exercise, so don’t expect to be able to do it unassisted the first time.