When it comes to cycling one thing you will most definitely want strength in is the legs! Of course, there are other factors like a strong core as an example. However, you will find most people who cycle will incorporate strength work into their training for improved performance and injury prevention. Cyclists will probably pay particular attention to leg day – your legs will thank you when it comes to increasing the pace or hill climbs.
This is where a plyo box can come in handy, but first what is a plyo box? I first came across these in a CrossFit gym and it was made of hard wood and quite frankly terrified me. You can, however, also get a ‘soft’ version made of high-density foam, which is what I use (much kinder to the shins)!
Below are 5 of the leg strength exercises I have been using the plyo box for to complement my cycle training:
Box Jumps
You can’t have a plyo box and not include a box jump exercise right? Now if you are in the camp that is worried about crashing in to the box then I get you! Remember most people do at some point so don’t worry. Also you can start with the shortest side and work up to higher sides of the box when you feel more confident.
Start with feet under hips, bend into a partial squat and using your arms explode off the ground jumping to the top of the box, landing with soft knees also.
One legged pedalling
Bear with me with this one because it is a goodie! A friend of mine (the lovely Laura – Specialized Ambassador) suggested this as an off the bike workout and yes it looks a little silly but it works.
Start standing on the plyo box with one leg acting as a support into a partial squat and the other hanging off the side to do a pedal stroke motion. This works not only the supporting leg but also the core, hip flexors and functional pedal movement.
Calf raises
Your calves are always moving when cycling and this exercise both mimics the movement and strengthens the calf muscles.
Start standing on the edge of the plyo box, feet should width apart, raise up on to your toes and lower back down in a steady motion.
Hip thrust
A must have move for glute development, which will pay off when sprinting or out of the saddle climbing but also helps with back pain too.
Start with the bottom of your shoulder blades pressing into the top side of the plyo box with your barbell resting on your hips, knees bent, legs together and feet flat on the floor. As you lean back and rotate your shoulders up onto the box you drive your hips up.
Single leg push offs
An exercise that targets quads and hamstrings.
Start facing the plyo box and put one leg up on the box then push off and jump in the air, landing on the same leg. Repeat and switch with the alternate leg and also use your arms when jumping to help make the move more dynamic. If you are not so keen on jumping you can do these by stepping and incorporate weights instead.
The plyo box I am using is from Mirafit and can be found here. It has the 3 different heights of 16, 20 and 24 inches.
Happy cycling!
The plyo box was gifted but all opinions are my own.
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