LONG-DIS­TANCE LIFTS

Four rounds of Chris Hoy’s cir­cuit with min­i­mal rest will build power with­out adding bulk

Men's Fitness - - Experts -

SQUAT

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.

JUMP SQUAT

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.’

STIFF-LEG DEAD­LIFT

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.’

LUNGE

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.’

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