Strength training: Where are you on the movement scale?

As we head toward winter, many of us are starting (or restarting) strength training. Whether you've got your own plan, are working through a personal plan from a BaseCamp strength coach, or will be doing the Basecamp winter group coaching plan, strength is a big part of the winter for many cyclists.

As we go through our exercises, I've found that it's helpful to determine what confidence level we're at with each one. You might not feel immediately comfortable with every exercise you see in the program, and that is okay! What does it take to get comfortable? Time and patience.

To visualize this, take a look at my chart below.

Learning exercises can take a very long time, but what helps is when consistency is present in the program; the body will start to learn the movements.

1. Movement: We are introduced to the new movement.

2. Motor Learning: We understand the movement and connect muscle groups with movement. We typically start to add a little weight here or develop a range of motions.

3. Motor Coordination: We are well versed in the exercise and can add resistance and develop strength through advanced tempos. We will start to be able to move down the strength training spectrum with heavier weights.

4. Motor Control: We can control the movement with weight and speed. We will become more explosive with our moves and show a high quality of control.

5. Skill: We show skill in the movement. We can move with higher intensities or heavier loads. We are starting to master the movement. It could take up to six months or even a year to get to this phase if you are a beginner.

6. Development: We have mastered the move. We have gone through different variable changes to master the exercise. We can now start to add complexity to the move.

Why is this important to know before we start a plan? As we begin, remember the chart above and don't sacrifice form for increasing weight; this does not help improve your skill and actually limits the technique to use the muscles needed to move the body correctly for that specific movement. Always track the weights used for lifts so you know what you did for the previous week; otherwise you won't know if you are improving your skill. The skill is not based only on the movement, but also on how much we can move as fast as we can in the shortest amount of time (if that's what we're testing).

The development of strength training takes time. Don't rush it; be patient. Do the tempo prescribed and take the rests that are in the program. These are the physiological components that are added into a program that are needed to help develop the skill for your movements.

Whenever you're ready to take the next step in developing your skill, don't hesitate to reach out to Menachem and me for your next BaseCamp strength program!

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At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.