Cycling Strength Training & Athletic High Performance, Chris Dellasega Interview, AthleticSI

Chris is a really intelligent coach, and he's super passionate about making athletes better!

We accidentally went full tilt on nutrition from 12-35 minutes.

Lifting chat start around minute 44, and you'll want to listen through as we discuss lifting close to cycling competition, potentiation, VARIATION in lifting protocols, and SO much more.

Squat ass to grass or to parallel? It depends, and Chris explains.

Trap bar or straight bar for cyclists? Guess what, it depends; Chris extrapolates!

At the heart of Chris' philosophy is the kaizen principle….Kaizen is a long-term approach to an objective that systematically aims to achieve small, incremental changes in order to improve efficiency and quality. Continuous improvement is the responsibility of every everyone involved in the training process.

Listen to him discuss stacking 1% gains on top of each other over the long haul! MICRO WINS MATTER.

Consistency is king. When we hit on this topic, it resonated so well with me, as Consistency is PILLAR #1 to my cycling coaching methodology.

The magic is that there is no magic. Preach.

You can’t out-train a bad diet. We don’t need less carbs, we need better carb sources!

Try to improve in some way, shape or form and those little improvements add up BIG TIME over time.

Nutrition: you mention most athletes aren’t getting enough of the right stuff, what are some of the biggest things missing?

Protein
Water!
Fruits and veggies
Healthy fats

Food intolerance test: naturalPath doctor. Sensitivity test

Supplements for lifting? minute 35
Multivitamin : Designs for Health. ATP Labs.
Fish oil
Magnesium
D3
Probiotic

Rotating workout blocks through season; I love this, as I'm a big believer in changing up the stimuli in cycling training. You'll hear more about this again in the middle and end of the conversation.

There are 180 variations of a squat! Most of us only know 2! Lots of ways to program this.

What took you from amateur to pro probably won’t sustain you as a pro!

Train smarter AND Harder. Love this, DO WORK. Gigajoule lifestyle.

How does an athlete stand, or walk. Chris can tell quite a bit from this. Not enough emphasis on hamstring strength, an anteriorly rotated pelvis, and weak scapular stabilizers (Mid back) and anterior rotation of the shoulders.

If you've read this far, Chris is a big fan of ass to grass squats if you have the body structure to do so! But, it depends how close you are to competition as to whether you go ass to grass or parallel.

Is there a “big tss week” or is that too dangerous? Extra sets or something? When would you do it? Love his answer; but be safe and smart everyone!

Straight bar vs trap bar deadlift for cyclists. Pros and cons, as well as risks.

Warm up for lifting to 275. How much is enough ?
65 75 85% warm up ?

54321 rep scheme

Train Heroic app

Busting through plateaus; no surprise here; CHANGE IT UP!

Lifting during cyclingrest weeks, is this okay? If so, what's the protocol?

Variation and different stimuli is SO IMPORTANT as human athletes!

When should a cyclist transition from lifting heavy to plyometrics? Transfer strength into power.

“Power is torque x speed. Rather than just lifting heavy weights, do you incorporate specific speed targeted lifts (lifts meant to be done at cycling speed I.e 80-120rpm) or plyo into the weight routine? If so, when in the course of the season or is it sprinkled throughout?”

Thanks for watching, and as always, please share this with a friend!

https://youtu.be/oq6MiUdeIiw