| A true athlete knows the importance of having an | | | | would a suitcase. Continuously pick it up and set it |
| important and smartly planned strength and conditioning | | | | down. Perform 5 to 10 of these in a row and then |
| program. The key is understanding what to do in order | | | | immediately go to the opposite side to do the same |
| to get your body in OPTIMAL working order for you | | | | thing. Once you have finished this then transition to the |
| to compete effectively in your competitive event. Even | | | | most intense part of the drill by picking up both and |
| cyclist have to have powerful legs and be able to | | | | setting them down for 5 to 10 reps. Basically, you are |
| endure the beating of many miles on a bike and this | | | | lifting on the right side, then the left, and finally with both |
| takes strength, but most importantly | | | | all without stopping! This is a killer drill for the cyclist to |
| strength-endurance! Check out the following 2 drills that | | | | build powerful thighs, strong glutes, and a tremendously |
| you can implement in order to boost your time on the | | | | fit back! |
| bike. | | | | 2. Kettlebell Step-Ups: For this drill you will need a step |
| 1. Kettlebell Suitcase Deadlifts: This is a wonderful drill | | | | or bench with a height that is about at the level of your |
| that should be a staple ingredient included within the | | | | knee or slightly higher. You will also need a set of |
| strength program of every cyclist. For the sake of this | | | | relatively heavy kettlebells. To begin, grab both bells |
| article I am going to require the use of two bells in | | | | and place one foot on the bench. Make sure that you |
| order for you to execute this drill. To start, you will | | | | keep your foot flat on the bench's surface. From here |
| want to use 2 relatively heavy kettlebells. Make sure | | | | simply perform a step-up driving your knee up and |
| the surface you are on is flat and can withstand the | | | | locking out the knee and hip of the leg that is on the |
| drop of the kettlebells! To begin, place the bells on | | | | step. Perform 10 to 15 of these on one leg and then |
| either side of you. Each one should be just outside | | | | switch to perform the same thing on the other side. As |
| your feet. | | | | a cyclist you will develop tremendous leg power and |
| Next, execute a proper squat and reach down to pick | | | | certainly get your heart pumping with this dynamic drill. |
| up one bell to start. Lets say you start with the bell on | | | | Give it a try! |
| your right. Reach down and pick the bell up like you | | | | |