So last week, I looked at some general concepts that were applied by the Australian Institute of Sport strength coach in training their track cyclists. To finish up today, I want to look at some of the specific details that he provided regarding their training. Remember that this was a small country with few resources that just kicked ass internationally for many years until the UK took over the sport. They knew what they were doing and this gives some real insight into how training works. Again, I’ll intersperse his information with my comments.
Oh yeah, if you look at the original post, you’ll see that my numbers don’t match his since I divided up some of the sections to make my comments more detailed.
10. Gym is generally 3-4 sets of 3 max lower body strength or power lifts – early in the phase, two strength and one power, later, two power and one strength. I don’t use cleans, jerks or snatches with our current riders – they are too technical for maximal efforts unless you have years of experience.
A few things here. Recall from last week that, in terms of the requirements for track cycling, strength, power and speed are required but only the first two can be dealt with in the weight room. People often forget that the fastest movements (perhaps outside of the Olympic lifts) are about an order of magnitude slower than anything that occurs in high level sport which is why the idea of training speed in the weight room is nonsensical for the most part.
As I also mentioned last week, this coach uses a scheme were basically everything is trained to one degree or another throughout the year, just in varying proportions and the first sentence goes to that. Earlier in the year, the focus is strength but power is kept in the training. Later on it reverses to focus on power while maintaining strength.