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" A Nonlinear High Performance Complex Training System Model "
A Track Cycling Specialist's needs. Track Cycling what's the difference.


The Weight Room, what is it really used for ! Not what most of you think for Track Cycling.

"Hypertrophy Specific Training"

"Hypertrophy Specific Training" HST is based on physiologically sound principles discovered in the laboratory, not percentage numbers, they are:
•Progressive load  •Training volume  •Training frequency  •Conditioning and finally Strategic Deconditioning of the muscles.

The base principals can not be alter to achieve the desired effects, what does alter is the experience gained in the interpretation of the effects to be produced into different sports to get a positive performance increase at the targeted disciplines and sports.

For Cycling within these principals HST differs from previous training methods particularly in how it incorporates the knowledge of how the “Type 11a Muscle Fiber Cell” physiologically responds to training workouts in its methodology. Previous strength training methods focus on effort Intensity, current strength out-put improvements and psychological factors such as fatigue and variety (i.e. many different exercises).

Hypertrophy Specific Training allows us to enhance Event Specific Training for Track Cycling Disciplines by organizing a development process of training schedules that produce predictable and repeatable increasing hypertrophic effects to align the Athlete's Sympathetic Nervous System (CNSS) GEC to improve the 'Anaerobic Fatigue Element Workloads' capacity increasing the run time of the efforts Indoors.

The number of Reps (muscle contractions) is determined by the minimum effective load, Not the Maximum, (this changes over time based on road work and aerobic endurance conditioning)

The number of Sets is determined by the minimum effective volume, Not the Maximum, (this changes over time according to the current progressive load and the torque development of the road work and the aerobic endurance Conditioning status.)

The Rest between sets is determined by the amount of time required to regain sufficient strength to successfully achieve the minimum effective Volume. Not the Maximum (this changes weekly according to the current progressive load and torque development of the road work on the training development blocks cycle.)

The Frequency (rest between workouts) is determined by the ability of the Athlete's Sympathetic Nervous System (CNSS) GEC to recover sufficiently to maintain baseline “health” indicators. It is also determined by the time course of Genetic Expression resultant from the previous workout.

The interval of Strategic Deconditioning (SD) is determined by the time course of adaptation to the individuals maximum weight loads. In other words, SD is required to reset growth potential after plateauing. The duration of SD is determined by the level of conditioning attained during the training cycle.

Training after Strategic Deconditioning results in more rapid gains in strength. This phenomena lead to the idea of “muscle memory” with an "improved Recruitment and change in Muscle Fiber Type" to reproduce the assigned tasks. When done properly at the athlete's correct ratio's not only do you quickly regain previously attained size and strength but you put on new muscle and reach new levels of strength beyond your previous plateau. This scheduled decoding allows us to very accurately predict the required development process to produce the athlete to their full potential and design a path to their objective correctly.

Because of this unique process you can start to begin building a Complex Training System Profile to combine your cycling skeletal muscle out-put tension (torque) workouts and a gym weight room strength program to target the muscles "improved Recruitment and changes in Muscle Fiber Type" to function with a greater percentage of eccentric contractions producing greater controlled out-puts at the same perceived efforts with a reduction in oxygen consumption while increasing the hypertrophy effects inside the cells themselves increasing the size and strength of the myofibrals producing power out-put gains along with the volume of Sarcoplasm fluid increasing the 'Anaerobic Endurance Fibers' run time of the effort due to the sarcoplasmic, myoglobin, glycosomes (granules of stored glycogen) and mitochondria development inside the cell its self.

Understanding the Science of movement, Energy transfer and Oxygen expenditure when combined with the correct execution of tension workouts and controlled delivery sequences produces a maximum effort is the key to optimizing your performance.

Understanding the "WHY" in a Complex Training Profile Model is critical as if the objective is not understood, just following a script produces a dangerous progression of negative effects causing a premature and critical failure of the athlete body to perform their requested tasks in as little as 5 - 7 days.

Having stated " Performance Objectives " and understanding the " WHY " is critical to succeeding.

Remember This !!

"Track Cycling is a Specialized discipline".

Understanding a new language takes time and patience.

'Stay Relaxed'

BGM Sports

Olympic Programs


Strength (Torque)             -             Power (watts)             -             RPM (Leg speed)

BGM Sports
Simi Valley California
Email: bert@bgmsports.com

MF Coaching
Sydney Australia
Email: michelle@bgmsports.com

BGM Sports
Simi Valley California
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