Height And Power Training

[Ali C]

Evening

I am wanting to get all serious with comps and training for next year. I have joined a gym (and been going regually) but I havn't been given any one to one info.

I am probably going to book a personal trainer for an hour or so but I am after some help first.

Does anyone know of any videos that show decent slow motion of moves like sidehops, gaps, well, any move really that give a good example of the muscles and body positions used. That way I can concentrate on working what I need rather than what I don't and adding extra weight. I could also show the trainer exactly what it is that I do.

I have seen some videos that show vertical jump training (for hurdles and basketball), do you think the same muscles are used on the bike? It looks different from some pictures of positions on a bike I have seen.

Cheers

[Bearded Midget]

i dont have anything to contribute but if you come up with an exercise program then post it up! i need to get some weight lifting done again, muscles have gone lol

[Ali C]

haha, will do

[tmks88]

imo its the lats, lower back and legs working together, when sidehopping you pull the handlebar so you need strong back. Ive improved my legs alot, i can jump 20cm more on feet than i could do 3 months ago and ive gained 6kg of weight with that time. but not much improvement on the bike as my hands and back arent really strong so im focusing more on them now but i will still train my legs stronger

i set some goals for myself for spring

2x bodyweight squat for 1 rep

2.2x BW deadlift for 1 rep

and +30 or more kilos for barbell rows and bench press

good luck with your training and let me know about your programme when its ready

Edited December 4, 2008 by tmks88

[Luke Rainbird]

If at all possible, have your bike with you when you meet him so you can ensure you both have the same idea/are talking about the same things

Obviously not idea/practical in every situation, but would be handy

[Danny Metcalfe]

http://www.trials-forum.co.uk/forum/index....amp;hl=training

My post on there.

One that got me validated

[Joe_Elding]

From personal experience personal trainers don't know shit, you can become one in a 3 hour YMCA course...

I'm currently training with Brian Hamill ( something like 10X world weight lifting champion, he gets invites to schools and colleges around the country to reccomend training and equipment) purely at weight lifting, and ive seen SUCH an improvement in trials and general jumping. One of the first things he made me do after I started was a vertical jump test, After 3 Months i can jump 12cm higher than i could at the start. (This is another guy i train with's vertical jump:

Youtube Video ->

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[Davetrials]

hers a video from an american show thats that uses high speed cameras in order to cacth motion ur just luck they also did an episode on biketrials

http://uk.youtube.com/watch?v=YNSwW_QG3ko

[Fish-Finger-er]

From personal experience personal trainers don't know shit, you can become one in a 3 hour YMCA course...

depends largely on what you want and who you get, my old gym (the decent one, before i left and joined a crappy health club which i never go too, and am now seriously obese as a result of) had a good selection, itd obviously got a few of your regular tarts/ chumps, that where ok for training middle aged women but then theyd got 3 or 4 people who really knew what they where talking about in certain things, one of the lads who i still see occasionally was an ex marine, and now a firefighter, if you wanted to get army fit, he would literally flip into "army PT instructor mode" take you for a 3 mile jog round town, make you do press ups,sit ups, chin ups etc, record your scores, then give you some advice/run you through a quick training circuit to improve your weak points, he also knew his stuff when it came to bodybuilding.

Its luck of the draw, you get some people doing it, because its quite an easy job, and there reasonably fit and they studied sport science at uni, and you get others doing it, because its generally something there very good at.

[Damon W]

i do;

sqauts

pullups

bench press

for my trials

other stuff for vanity!

[Ali C]

cheers guys, big help so far!

[Christophe']

Would it not be a bad idea to film your self doing the moves you want to strengthen up for, slow them down

in a movie maker and show them to the personal trainer?

just an idea...

[sUm]

Take a look around for plyometric exercises. Plyometric training is basically designed to make your muscles quicker, for explosive motions. Unfortunately it isn't designed for the specific muscle groups used by trials, but you can easily increase your vertical jump which can't hurt for trials

[Jamie_Neal]

If you need help for comps, what hope is there for the rest of us.........

[ben_travis]

When I was going to the gym more often, (something I am going to get back into) I found that as much as I did weights, i forgot to focus in on the stamina as well.

I know you do all sorts of riding ali, so your probably quite fit anyway, however you hoping to improve for a specific thing - comps.

Using damon as an example - he rides street TGS, to be as good as damon you have to be stupidly powerful. However, as he said above, he has three main muscle groups that he focuses on developing. In your case ali i would ensure you keep a good balance of cardio and weights, as for competitions - UCI in particular, you need to be powerful but also able to ride big stuff for app. 2 mins. Which isnt easy.

Also - you will find that using free weights will improve your balance and strength more than machine weights. So ensure if your trying to build power that you utilize as much free weights as possible. I would definitely look into the different types of muscle your trying to develop.

If i remember correctly (from GCSE PE (7 years ago) you have fast and slow twitch muscles. Trials tends to use fast twitch muscles so maybe you need to develop a program around this, im sure some sports scientist will come along and tell me im wrong, so maybe research it a little.

Look into plyometrics....this is about explosive muscle development. Which as im sure you will understand is very useful for trials. TRA showed himself doing this in one of his videos if i remember, and is very useful in developing muscle in the right manner for a sport such as trials.

Just a little something to look into .

Dont get too good though ali.....your getting old like me, and im just getting worse. So if you improve while i get worse, i will hunt you down.

[Damon W]

As Trav said, youre going tot need a good mix of poer AND fitness so if i was you id do something like this:

2 days a week cardio/fitness

3 days a week resistance training/weight lifting

obv you choose the intensity of this, i dont know youre level!

MONDAY | Legs & lower back | sqauts & deadlifts

TUESDAY | Cardio/low impact resistance | Rowing Machine

WEDNESDAY | Bodyweight move | Pullups, overhand, underhand, wide grip, narrow grip

THURSDAY | Fitness | jogging

FRIDAY | Weightlifting | Bench press, chest press's, tricep extentions

then after 4 week alter the regime around, swapping the order and upping the intensity, reocrd youre results before you swap

Hope this helps

[kells]

From personal experience personal trainers don't know shit, you can become one in a 3 hour YMCA course...

That's for the level 2 gym instruction award and is 3 full weekends of 9 to 5, to become a personal trainer you have to do the the advanced gym instructors award on top of that.

Just make sure you get a decent personal trainer, it's there job really and should research the sport themselves and come up with an effective programme for you

[eskimo]

I think you're really looking into it too much. Even if your at the peak of performance, you still might have one of them 'off days' at a comp. Which you won't be able to do anything about. General stamina doesn't go amiss and also your diet. If you take it too seriously it could get on top of you and it wouldn't be unlikely that your perform worse. I say keep it simple and have fun.

[Ali C]

cheers for the help guys.

I feel my fitness is more than good enough at the moment, well, good enough for trials sections. So I want to concentrate more on just getting power to make the heights and gaps needed.

[Ali C]

update:

Went to the gym tonight (knackered!) the nice lady there (with the most annoying voice you have ever heard.....seriously!) is to make me out a program.

I told her my exact needs and told her to check out trials videos on youtube. She will take a look over the weekend and hopefully comeback with something useful. I'll post it up when I get it for you guys to see.

[Revolver]

Do! I'm looking forward to this, I reckon if I worked out in order to make myself better at trials I might be able to stick with it. It will also have a cosmetic advantage too..

Win.

[gu trials]

swimming is ment to be good exercise and work on your muscles which can help with trials

hope this helps

[Ali C]

yeah cheers, done a bit of it, the membership I have gives me free acess to the gym, swimmingpool, spa and sauna.

I went swimming last week, I didn't give my arms long enough to recover though I think, I am normally a strong swimmer, but I struggled that night

Went riding today, my arms were a bit jelly-like from yesterday still, but I do feel like its making a small difference.

[tmks88]

Went riding today, my arms were a bit jelly-like from yesterday still, but I do feel like its making a small difference.

yeah the first month is really fast progress, after that it gets slower

[Sam O]

Give climbing a go. It really builds up your upper body strength if your doing bouldering and stamina if you do start doing routes. Plus you don't end up getting to bulky, you get a really good strength to weight ratio.

Hope this helps