Four rounds of Chris Hoy’s circuit with minimal rest will build power without adding bulk
REPS Don’t go too heavy. ‘This isn’t about trying to improve your one-rep max – that’s not vital for endurance athletes,’ says Hoy.
REPS Unlike a squat, you don’t need to go deep. ‘Keep your thighs above parallel to the floor,’ says Hoy. ‘Concentrate on jumping as high as possible.’
REPS Despite the name, keep a slight bend in your legs. ‘Be careful not to lower the weight too far,’ says Hoy. ‘You’ll round your back and risk injury.’
REPS EACH SIDE ‘Unilateral exercises force you to engage your core,’ says Hoy. ‘Focus on technique – stay upright and keep your core tight throughout each rep.’