Weight Lifting Mistakes that are Costing Me Watts (Fast at 41)
Channel: Cam Nicholls
Date: 2023-03-10

Aaron Turner's Channel: https://www.youtube.com/@behindthebarofficial
Weight Lifting for Cyclists: https://roadcyclingacademy.com/weight-training-for-cyclists/
Aaron's Free eBook: https://go.roadcyclingacademy.com/optin32482067

Today a cycling strength and conditioning coach (Aaron Turner) will be refining my weight lifting regime in the gym. The idea if to make me stronger as a cyclist overall, and also to improve sprint repeatability. Mostly for criterium racing. Aaron will be focusing on deadlifts, two separate lunge patterns and the leg press. Notability the single leg leg press. 

Studies worth referencing (from Aaron's point of view):

Variable resistance training (the band addition to the deadlift) https://journals.lww.com/nsca-jscr/fulltext/2016/12000/electromyographic_comparison_of_squats_using.23.aspx

Avoiding hitting failure in a set so we don't have an extended recovery period following gym https://link.springer.com/article/10.1007/s00421-017-3725-7

Adding an extra set or two to increase volume because we are not training to failure helps overall strength outcomes https://www.sciencedirect.com/science/article/pii/S2095254621000077

Deep joint range of motion training for strength https://onlinelibrary.wiley.com/doi/full/10.1111/sms.14006

Important exercises early in the gym session https://journals.lww.com/nsca-jscr/Abstract/2006/02000/INFLUENCE_OF_EXERCISE_ORDER_IN_A.22.aspx