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This conversation explores functional exercises as a continuum from your standard fare squats to the functional variations you might see on Instagram. We discuss if they're viable alternatives to normal training, good resources for functional exercises, and the weirdest ones we've ever seen.
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This episode takes a bird's eye view on periodizing strength training in your season including adaptation, hypertrophy, strength, maintenance if needed, and even more specific periodization suggestions for lifting into the season. How and when one might plan these phases, how long they would last, and other tangents such as single leg specific phases, deadlift choice, and a bonus rant on whether or not you should do plyometrics for cycling.
Wonder how many reps to do in the gym? How many sets? This episode will help. We discuss typical set and rep ranges, how good they are for strength, hypertrophy, or maintenance, as well as in the context of periodization.
This discussion focuses on cyclists choosing exercises for strength training, and the hosts mostly stay on track. Topics included are high and low bar back squats vs front squat, lifting shoes, injury concerns, weight belts, and the bilateral deficit.
Show Notes A Coaching Perspective on Modern Training Metrics and Return from Injury and Illness (Author's link, open text until 9 December 2021) 
Front squat vs high and low bar back squat.
Kolie and Kyle let their quads out in this wide ranging discussion of pointers for cyclists going into the gym for strength training. Topics touched on are gym basics, the importance of technique, weight progression, range of motion, functional training, RPE, 1 rep max testing, and easy gym days (deloading).
This episode is Kolie's practical view on integrating physiology into a pragmatic training philosophy. Focused on coaches and self-coached athletes who are applying scientific learning to their coaching.
Show Notes https://www.empiricalcycling.com/empirical-cycling-library.html https://scientifictriathlon.com/tts271/
In this first extended Ten Minute Tips, Kyle uses the extra time well to review his strategies to effectively read, digest, and understand any scientific paper. If you read papers along with us for the Watts Doc episodes, this may be a good playbook to pull from.
Cover art on this is an example of "data massage" as mentioned in the episode.
In this extra long episode of Ten Minute Tips, Kolie shares the why and how of his two favorite technique drills to perfect your sprint. Newton's third law and learning to relax means big gears, little gears, and big power!
In this Ten Minute Tips series that we will not call Squatober, Kyle shares his wisdom from many decades of lifting heavy weights. This episode focuses on proper breathing technique to move big weights, and why.
Delving into the biochemical depths of all life, Kolie discusses chemical equilibrium, or disequilibrium, and how ATP's high energy phosphate bonds aren't really what give it the energetic potential it's known for.
Show Notes Nature, ATP definition Bioenergetics 4 |
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