Jim Mullins
This program is the one that the Olympic Cycling Team was using in the early 1990’s and to the best of my knowledge they still are. It is a program that is designed specifically with the endurance athlete in mind. The concept of the program is simple, it is a program that can be done in a short amount of time allowing you to get a complete workout and most importantly not build bulk. The program is rooted in developing muscle toning and endurance as opposed to raw strength and bulk. The program will still increase the strength but as mentioned above it is designed to increase the ability of the muscle to continue working despite fatigue. The program is fairly loose in what exercises are to be done but I will offer some guidance on what I focus on when I am on the program.
The program is a simple ladder or pyramid:
Total of 110 repetitions per exercise versus a standard program consisting of 3 sets of 10 totaling 30 repetitions. You will be doing a lot more work and also more combined weight due to the number of reps (see example below).
This is also designed to be somewhat aerobic. I only stop in between sets long enough to change the weight. I do all of the repetitions on a given exercise before moving to the next machine. I also do the reps fairly quickly allowing 1 - 2 seconds per rep. This is a little faster than the 2 seconds up/ 2 seconds down method that many programs utilize. The reason for this is simple, how often do your legs move that slowly on the bike? The answer is that they don’t. Train the muscles the way that you plan to use them. Remember the speed with which you do the exercises should allow you to maintain proper technique throughout the exercise. Concentrate on the muscle group being used.
It will take some experimenting in the beginning to find out what weight is the right amount. The key to it is that the last 40 you should really, did I say REALLY!!!! Feel the burn! You will want to be working hard to finish the last 40 but make sure that you are able to. For me on leg extensions just for a reference of some decent starting points I do set #1 at 40-50lbs., set #2 at 70-80lbs., set #3 at 100-120lbs., and set #4 at 40-50lbs. These weights are certainly less than I could do three sets of 10 at, but again the goal is to tone and build endurance. Compare the total amount of weight for the two programs mentioned above, this program and then the standard 3 sets of 10 reps. The 3 sets of 10 I would do at 130-140lbs. Let’s assume that I do 140lbs. This equals 4200lbs. total weight lifted. Now look at the program above, let’s assume that I do the minimum weights I listed for the program, 40 reps at 40lbs, 20 reps at 70lbs, 10 reps at 100lbs, 40 reps at 40lbs, total weight lifted equals 5600lbs. As you can see the total amount of weight lifted is 33% more and this was assuming the worst-case scenario. In actually it would be slightly more yet. As the off season progresses you will want to vary the weights accordingly work up then taper back off just before racing.
I basically do 4 exercises per workout session. Every workout I do leg extensions and leg curls. One day I will do concentrated curls for the biceps (sitting position legs slightly spread apart with elbow resting on middle portion of inner thigh) curl the arm upward concentrating on keeping the shoulder and elbow still do not rock the weight up (if you are having to do this you are using too much weight, the shoulder and elbow should not move). This same workout I will do tricep pushdowns again concentrate on only the targeted muscle group doing the work. The next workout I will do the bench press and upright shoulder row. Again concentrate on proper technique. A general rule to remember is to work opposing muscle groups equally so that you don’t develop asymmetrical bias. If you work the quadriceps then work the hamstrings, biceps then work the triceps, etc.
Same rules as above but generally will increase the number of exercises completed. Usually add lat pull-downs, hip push outs and pull ins, squats, abs, back, and anything else that interests me.
Repeat of September.
This is based on a racing season that begins in March if you find that yours is different adjust timing as needed.
The program is designed to be flexible and adaptable to you and your particular strengths and weaknesses. For example: What if I want to increase my repetition weight which one do I increase or do I increase them all? This depends on you. If you are a sprinter and want to work on more power then increase the 20 medium and the 10 heavy and leave the 40 alone, they will get harder on their own by doing more work in the middle. If you like to climb you may want to target the 40’s especially if you do a lot of long climbs, you may also want to look at the 20 medium for the ability to jump/accelerate quickly, the key to climbing is to be strong and to be able to sustain also keeping your overall body weight down, lends itself to toning and endurance don’t you think. If you are one who likes to race against the clock then guess what you will probably want to increase all of them. You may want to focus on your particular needs though. For example, if you are great at sustaining but find yourself not being able to push a bigger gear work on the 20 and 10 first. If you find that you have no problem winding it up but do have trouble sustaining it especially the longer the race is then work on the 40’s and the 20.
Hopefully this helps explain the program and its goals and how it will work for you. If you have questions please don’t hesitate to ask me.