Over the last decade, science has finally caught up with understanding that strength training can (and MUST) be a part of any serious cyclists training regimen if they want to perform better.
But while we’ve seen strength training move from shunned to sought after, there are still quite a few hiccups in how strength training is being administered and executed.
Take mid-season climbing and sprinting for example.
If one wants to improve their cycling power atop their winter strength training, many gravitate towards box jumps, expecting that it will prove to be a “magic answer” to helping them put out more power for those short, hard efforts.
While box jumps do have a place in most cyclists’ strength program, many find that box jumps performed in the mid-season beat up their back, hips, or knees too much, leaving them sapped of power, instead of powered-up.
One answer is to change the box jump variation to better meet you where you currently are.
Another possible answer is to change the exercise to one which will better serve you and the needs of your body mid-season. The Ball Slam is one of those replacements, which I’ve found to be extremely useful and beneficial for neo-pro’s and masters athletes alike.
Ball Slams usefulness and returns on its use stem from a few main points:
- It is involving your upper torso, which is integral to any kind of cycling performance and power output
- Teaching you to RESIST flexion of the spine
- Working on Hip-oriented power
- Working ECCENTRIC loading of the muscles and tendons
- Teaching you to produce power, and CONTROL it
- Using a LIGHT external weight, to improve neural output
How to do it:
The ball slams should be added to your program to be paired with your first (primary) exercise for the day for your main set (after your soft tissue work, breathing, and dynamic warm-up). For most cyclists, this would be either a loaded squat or hinge pattern.
Implement to be used:
You can use either a Wall Ball (big, soft, not really bouncy medicine ball), or a Slamball (medicine ball designed NOT TO BOUNCE).
Weight range to be used: anywhere from 4-8 pounds (2-4kg).
DO NOT USE HEAVIER. In fact, you should be using the lightest weight you can, which allows you to accelerate the ball and create great movement with power.
Sets and reps:
2-5 sets of 3-5 repetitions. Start with 2 sets of 3 repetitions, and slowly work your way up to 5 sets of 5.
Time between repetitions:
As noted in the video, anywhere from 2-4 seconds between reps. Time between sets: 3-6 minutes.
As these are a power-development exercise, the rest times between working sets MUST be long, that is, if you want to develop more power.
If you want to just do a “CrossFit” style, you can certainly do these on shorter rest. However, the outcome you’ll get will be significantly different from what you’re looking for.
If you want to learn more about strength training programs to help you develop more power for cycling, and to look, feel, and move better, pick up a copy of my International Best-Seller Strength Training for Cycling Performance.
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