Strength Training program for Anatomical Adoption Circuit training used by Torbjorn Zetterlund

Tour de France in Liege 2012
Tour de France in Liege 2012

I have been tracking my workouts since October 1st, 2008, using the MapMyRide website. Here is what I been able to achieve as of today.

  • Total Workouts: 525
  • Total Distance: 10,383.64 km.
  • Total Burned: 373,967 (kcal)

Workout Summary

  • Gym / Health Club: 107
  • Hike: 1
  • Road Cycling / Mountain Biking: 382
  • Run: 3
  • Sports / Activities: 10
  • Swim: 21
  • Walk: 1

Green Stats

  • Total Workout Days: 288
  • Distance Traveled: 10,383.64 km.
  • Gas Saved: 1,356.88 liters
  • Money saved: $1,247.40
  • Carbon Offset: 3,147.7 kg. of CO2

Primarily my workouts consist of biking to the gym near my office, where I do a 30-45 minutes strength training program 3 times a week. During winter when it is ice and snow on the road, I spend more time in the gym working on strength training. In the gym, I also incorporate swim training and working on my swim technique.

Here is a typical winter program that I use, my goal is to strengthen my core, to be able to work through a program in the short time I use Circuit training that allows me to combine high-intensity aerobics and resistance training to target fat loss, muscle building, and heart fitness.

* An exercise “circuit” is one completion of all exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

I do two circuits during a workout – I define it as Mid Section Core Blast and Full Body blast, this is a part of my Anatomical Adoption training, which is the initial stage of strength training and prepare my muscles and tendons for the greater loads of the maximum strength training coming up in March. My focus is on doing the Anatomical Adoption training around January – February time frame.

Anatomical Adoption Training Facts

Total Sessions 12
Session week 3
Sets 3-4
Reps 12-20
Speed Slow
Recovery 2 Minutes
Anatomical Adoption – Strength Training program

Mid Section

Exercise Time per week Weights to use Reps Notes
Walking Lunges

3

60-70% of max

20-30 Steps

Gets your heart working – use dumbbells’
Back extensions

3

Add weight if required

12-15

Alternate with a Swiss Ball or lower back extension bench
Oblique Crunch

3

Add weight if required

12-15

Alternate with doing it on the floor or use a Swiss ball or back extension bench
Swiss Ball Crunches

3

  15 – 20  
Hanging Leg Raises 3   15 – 20  
Plank 3   1 minute or as long as you can Best exercise for core exercise
Side Plank 3   1 minutes each side or as long as you can Best exercise for your oblique
Rest 2 minutes then repeat to complete 4 sets
 

Full Body

Exercise Time per week Weights to use Reps Notes
Leg Press

3

70-80% of max 12 For your Legs
Leg Extension

3

70-80% of max 12 For your legs
Hamstring Curl

3

70-80% of max 12 For your hamstrings
Seated Calf Raises

3

70-80% of max 12 For your calf
Seated Row 3 70-80% of max 12 For your Back
Bench Press 3 70-80% of max 12 For your chest
Shoulder Press 3 70-80% of max 12 For your shoulders
Preacher Curls 3 70-80% of max 12 For your arms
Triceps Pull downs 3 70-80% of max 12 For your triceps
Hip Abductor 3 70-80% of max 15 For your inner thigh
Hip Abduction 3 70-80% of max 15 For your outer thigh
Rest 2 minutes then repeat to complete 3 sets

Conlusion

Exercising have many benefits, if you’re into biking you can check this out Health Benefits of Cycling or you may want to challenge yourself to build a stronger core.

Leave a reply:

Your email address will not be published.