I’ve joined the gym to try to increase my ftp by a few watts over the winter, I’m currently at 203 but want to get to 250 for next year, only looking for a 25% improvement, how hard can that be?
I’m lucky that my daughter is studying sports science at Sheffield Hallam University and specialising in strength and conditioning so was able to put together a program for me to complete each week.
Day 1:
- Back squat – bar on back
- Deadlifts – use -O- and just stand
- Hack squat – at 45 degrees
- Step ups on box
- Leg curl on ball – start on ankles, roll to bum
- Abductor – push open
- Donkey calf raise – pad on lower back
Day 2:
- Front squat
- Leg press
- Walking lunges
- Leg extension
- Leg curl
- Calf raise (seated)
