Thanks, it was so refreshing listening to someone without all the added ego of the usual strength training videos

This video is a goldmine of knowledge for planning a strength training prog. My appreciation for the effort to not only provide the directions, but also include the rationale and sources.

as an ex-powerlifter i say :"top approach"

Awesome video, loved when to fit strength training into a cycling plan - Thursday / Sunday night seems on point

This is one of the best videos I’ve seen in a long time!

One of the most nuanced videos on this subject. Good job.

Awesome vid Chris. Thanks

This was excellent - maybe the best cycling strength discussion I have seen. Really focused and good specifics - especially the timing in relation to rest days and bike workouts.

Quality info Chris, thanks!

Daniel, great insight and advice on keeping it “simple” to improve your overall strength and performance on your bike. Also, touching on nutrition before and after training.

Best strength training tip video ever! Cheers!

Great video! Super insightful and practical advice that can actually implement 👍

Great vid! Thanks!

Great video. Thanks for sharing

One of your best ever videos

Dan, this was awesome, pragmatic advice!

Great info on this video 👏🙏

Clean, fast, referenced information. Well done

Just the type of vid i need! Brilliant. Trying to balance gym and cycling and maybe football is tough on the body

Love how Dan talked about cost analysis , I see lots of cycling friends who just do to many gym exercises, I never do more than 3 exercises sometimes less is more and one year I was really time pressed so I just did Deadlifts but made them the best quality I could!

Awesome advice. Loved the info around timing with respect to training on the bike. Taa.

Excellent content, probably thr number 1 strength training for cyclists video thank you

Thank you! 🙏

I've read and watched a ton of stuff on strength training for cyclists and while I've probably heard or read it before the idea behind lower rep, higher weight made sense to me for the first time with this video. It's like comparing a 1 hour Threshold workout to a 2 hour Endurance ride, the endurance ride is lower intensity, feels easier but likely has a higher TSS and more kj burned due to the longer duration, sustained work. Get the adaptations without getting excess fatigue.

The variation of dumbbells is extremely useful for a small person like me kzfaq.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.

Very useful and concise (all 15:30 minutes of it😀) Thanks EDIT: I mean not a second was wasted 👍

Finally a clear presentation with actionable information. I'm sick of the likes of the RCA videos where you walk away even more confused where they hope you buy their training products.

Super video! Really informative and practical.

Great video!

Dupla top das galáxias! ❤ Uira pedala encaixadinho demais, né? 💪

RE 10; Pre fatiguing.. I'm 50 and resently changed to pre fatiguing with leg extensions/curls b4 heavy compounds. I can go a little lighter on my compond lifts and still get the same results, its easier on my lower back, spine, and systemic fatigue. Picked up the tip from Dr Mike at Renasance Periodisation. Also, dont forget the deloads

Great video thanks lads. How many sets/reps for accessory exercises?

Thank you!

I couldn't cycle today because of knee pain. So I did a juicy Chest and Tricep workout. I'm like a small greg doucette

perfect program excellent video~! Chris Miller is yoked~! He got woke by dans coacing what a elite trainer~! Elite results for Chris~! Kudos Chris Miller~! Socal lookin at yuh winter time and ready to go to the gym now~! Come to southern california and i will show u around the Santa Monica mtn range~! World class terrain G and Froomey love it here~!

GOLD🙏🙏

Great vid

Interesting listening to this one. Plenty of decent advice. As long as you perform any weight exercise correctly and you enjoy it then it can’t do any harm. You definitely don’t need to pay to go to a gym.

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I remember being in a Sydney Uni Gym and a Girl High jumper was in there doing eye watering Jump Squats with an insane weight. I was impressed with that leg power generated. And what is needed to get over the bar.

This is a refreshing

thanks for the advice, what exercise would you recommend for people who, due to back problems, cannot do any type of exercise that involves putting weight on the back such as squats?

Great video Chris, cheers! 0:20 how heavy (how many kg) on each dumbell for the single leg squat (lunge)? Thabks

Super useful!

Thanks Dan

Great video. Hounest and complete advice on how to start with power training as a cyclist.

Naturally respect this guy - very open and honest! I’d add a suggestion to ‘at home’ strength training - there are certainly bodyweight adaptations than can make you aim for the 3-6 rep range (especially at first) - whilst not at the same level as a gym still, it’s strength training.

Wow, this is excellent, concise info. Thanks Dan. One question, for schedule reasons I have no choice but to lift and ride on the same day. My lifting occurs in the early morning. How long between sessions should I wait so I can achieve strength gains?

Great video. Perfect summary of what a cyclist needs to do to develop cycling functional strength and power.

Thanks for the content Dan and Chris! Something I didn't catch in the video is how many sets should I be aiming for while working out? I come from a bodybuilding background, and we would traditionally perform about 3 to 4 depending on how many exercises you perform per muscle group. Does that same rule of thumb stand true for cyclist? I'm thinking about doing 8x3 for each movement with rep reserve in mind, so I won't be doing max fatigue efforts. Thanks again!

This is great, what would you recommend for a total knee replacement to regain strength, currently I can only get a 60/40 split on power L/R. Any advice would be great.

I think if getting strong is really just your sideshow and you don't value gym cardio machines, getting a barbell and a hexbar and whatever amount of weight could be it. + Grips. Not entirely sure if true, as i prefer legpress to either squat or hexbar deadlift, but if you elevate yourself, perhaps use lifting shoes or a wedge too in order to get further down, seems to me hexbar deadlifts could replace squats. My thinking is doing leg focussed hexbar squats and conventional deadlifts, that a large piece of plywood( protect floor), hexbar and straightbar , thick piece of wood and plates can all stack in the corner of a living room while for squats you'll need a rack. Yes it's a substantial amount of money for good bars+ 100-250 kg weight. Not exactly saving money vs the gym for a while but a gym membership just to do squats and deadlifts? Both tough. Not really wanna do em same day. Getting gym shoes on. Getting to the gym. All that. I'd recommend hobby cyclist's recognize its a hobby and become a full blown gym bro, but if 1-4 sets of these tough exercises is all you do, i think the timesave of doing it at home can be worth it.

@ 5:11 the guy doing the rack squat jumps is Johnny Candito, a world renowned powerlifter and youtuber. He has very good, free, strength programs for all levels btw

Can you go into strength trading at home, suggested equipment alternatives to barbells and squat racks?

What about things like Pilates or yoga? I do a weekly Pilates class and find that it’s great for mobility and flexibility and I’m sure that it’s strengthening my core.

4:48 140Kg Jump Squats.. Respect, I cant even 1RM close to that

Finally, someone who agrees with me - stretching is useless! I've always thought this since I was a kid. I'd rather run around the soccer field. Before basketball practice and games we never did it at all for some reason. Basketball coach must have known something.

Spot on is this, Low reps with heavier weight builds strength. Lots of reps with lighter weights increases endurance with marginal strength gain.

How should that be periodized in the mesocycle?

Thanks for this video, I have a question, as someone who has weight trained for 16 years I find it easier to do my lifting in the morning and then biking in the afternoon, as I’m a less experienced cyclist I find that a training session on the bike takes a lot out of me and ends up with a sub optimal weight session if I do it the other way around. Am I not getting the same benefit due to the reasons you described in the video? I try to leave about 5hrs between sessions which I think helps but I’m interested in hearing your reply.

I've made decent gains working out at home, for example, nordics both ways and pistol squats. Maybe not as efficient as a proper setup, but worth it for me over wasting training time commuting to the gym.

During your 'rest' can you do upper body exercises, for example, chest Press, then go alternate to legs?

How would you incoporate arm strength training into this routine?

quick question, two gym sessions a week for legs, can I squeeze in another two sessions a week for upper body? Assuming similar pattern ride morning, gym late afternoon, not the day before hard training session and try to balance overall load (ie bit less on the bike). Thank you, very informative video.

Oh dear... I started doing a little session on my "powertower" (pull up/dip/leg raise, so more upper body) and then follow it up with a zone 2 ride. Is that also really a no-no then?

This is great info Chris, looks like I need a cycling coach 😊 to customise my own program for health issues. Regards to food for training, unfortunately I’m GF & Dairy intolerance☹️ is my biggest problem.

I call it 5x5x5 5 exercises 5 sets of 5 rebs 3 for legs 2 for upper body I do have like a total of 10 different exercises I do but only 5 pr session

Chris’ smoothie looked berry delicious 😋

Woo

Is a rest day required before a ride or can one ride the day after (24hrs) the gym day?

Squats, Deadlifts. Done.

A great video which gives a nice balanced view on the benefits of strength training for cyclists. I've believed in it for a long time. The only thing I'd add is: be meticulous in your technique for the compound lifts. Get proper instruction from someone who is qualified to teach you. I see some shockingly bad technique on squats and deadlifts.

I wager if you scrap all exercises, and do just ONE! You will be better off. Squats! 3-8 rep range x 3-5 sets. My theory is why try to be jack of all trades in the gym? Squats is the closest thing to cycling in mimicking imo. So my conclusion is become a Jedi of squats. I like how CM simplified the exercises in this video, but I bet/wager specializing in one would be good enough. Less accumulation of fatigue from other exercises and more time spent focusing on one exercise. Perhaps targeting closer to the 2-4 rep range for 3-5 sets. That’s obviously just for cycling. And the whole purpose of this is to time trial or sprint better. If there’s a study of this as I described I would be interested. Please let me know. Side note, I do 5-15min of core/mobility almost everyday. The marginal gain in this very slim, and almost feels like more of placebo than actual performance gains. All I care about is more power on the bike. Squats is the way to go. I would be interested leg press specialist. Purely focusing on the push and taking the back out of equation. That be interesting. I think I will try. 60 min in the gym is too long for a cyclist imo. In and out is the way. Don’t need to layer indicators one after another. Rather spend that time on my bike

Anyone who has a turbo trainer... thats a pretty heavy weight for starting out doing some lifting. very awkward to hold so great for core as well

great info, but a gym membership for 2x 1 hour sessions a week is a bit out of the budget for me.

Was it pizza day at the planet fitness? 🍕

#Kneesovertoesguy

In your title it’s “than” not “then” #ocd

You should mention with regards core work. I guarantee you most watching this do not know how to brace their core correctly when doing heavy weight/strength sessions. So you should have said if you know how to properly use your core for the lifts then that specific study does not apply.

Toothpick arms on the thumbnail lol

Doing low reps and consequently higher weight and expecting a relatively untrained cyclist to know how far from failure they are is complete trash. They're not going to have a clue. Also higher weights at lower rep compounds are going to run a higher risk of injury. This guys science sounds pretty good, but effectively and safely implementing it is another matter.

Why waste your time in the gym when you actually can go ride a bike in that time 😂

4:28 Vulgarian splits are perhaps the most amazing squat's I've ever incorporated into my routine. They are the ultimate to improve your over all athletic ability and quads. Your core strength increases exponentially which allows you to SLAM that stem as much as you want.

Check out Sika Strength if you like this topic The way he uses the terms "power" and "strength" seems very inconsistent with how other professionals in his field use them.

Great video!