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<blockquote data-quote="ManniWaldner" data-source="post: 7033014" data-attributes="member: 57509"><p>Lascio un pezzo di articolo scritto da wattkg (che consiglio altamente di leggere e rileggere!) che parla di palestra:</p><p></p><h3>10 weeks of heavy strength training improves performance-related measurements in elite cyclists</h3><p>20 elite cyclists competing at national and international level were divided in two groups. For 10 weeks the experimental group performed strength and endurance training. The control group performed endurance training only.</p><p>Strength training consisted of 2 weekly sessions of 4 exercises:</p><ul> <li data-xf-list-type="ul">Squat</li> <li data-xf-list-type="ul">Leg press</li> <li data-xf-list-type="ul">Standing one-legged hip flexion</li> <li data-xf-list-type="ul">Ankle plantar flexion</li> </ul><p>3 sets of each exercise were performed with the following number of repetitions for weekly session 1 and 2:</p><p>Week 1-3: 10RM and 6RM</p><p>Week 4-6: 8RM and 5RM</p><p>Week 7-10: 6RM and 4RM</p><p>*RM is short for “repetitions maximum”. 10RM means enough resistance to achieve fatigue by 10 repetitions.</p><p>Following the intervention period the group with strength training achieved better maximum power and a tendency towards better threshold power. The strength group also displayed greater improvements in a 40 minute all out test, although this difference did not achieve statistical significance.</p><p>Elite athletes already perform at a level that makes further performance improvement difficult to achieve. When studies, such as this, demonstrate a superior result compared to traditional training this goes a long way in suggesting the potential effect of the method.</p><p></p><p>It would be natural to assume that strength training would also benefit performance of riders below elite levels. This has indeed been demonstrated (39).</p></blockquote><p></p>
[QUOTE="ManniWaldner, post: 7033014, member: 57509"] Lascio un pezzo di articolo scritto da wattkg (che consiglio altamente di leggere e rileggere!) che parla di palestra: [HEADING=2]10 weeks of heavy strength training improves performance-related measurements in elite cyclists[/HEADING] 20 elite cyclists competing at national and international level were divided in two groups. For 10 weeks the experimental group performed strength and endurance training. The control group performed endurance training only. Strength training consisted of 2 weekly sessions of 4 exercises: [LIST] [*]Squat [*]Leg press [*]Standing one-legged hip flexion [*]Ankle plantar flexion [/LIST] 3 sets of each exercise were performed with the following number of repetitions for weekly session 1 and 2: Week 1-3: 10RM and 6RM Week 4-6: 8RM and 5RM Week 7-10: 6RM and 4RM *RM is short for “repetitions maximum”. 10RM means enough resistance to achieve fatigue by 10 repetitions. Following the intervention period the group with strength training achieved better maximum power and a tendency towards better threshold power. The strength group also displayed greater improvements in a 40 minute all out test, although this difference did not achieve statistical significance. Elite athletes already perform at a level that makes further performance improvement difficult to achieve. When studies, such as this, demonstrate a superior result compared to traditional training this goes a long way in suggesting the potential effect of the method. It would be natural to assume that strength training would also benefit performance of riders below elite levels. This has indeed been demonstrated (39). [/QUOTE]
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