Robert Förstemann and his 240kg Split Squats (Track Cycling Strength & Conditioning)

[@hobmarg]

He has an Olympic bronze (team sprint London 2012) and golds in World Champs team sprints, was definitely top level even if he didn't win individual sprint golds at the Olympics/Worlds.

[@sikastrength]

No doubt, people seem to disregard his achievements any time we you see a clip going viral

[@robertlight2370]

Yes. Those rainbow stripes around the hem of his shorts are there because he is a past world champion. That's a tradition across all types of cycling.

[@sportyv1k1ng]

Tom Platz cries in the background…

[@sikastrength]

The original quadzillia

[@zerog4261]

​@@sikastrengthThe original myostatin deficiency

[@MrAlex-]

I’m into road cycling and when I first started a track cyclist recommended I do squats and I will say the one benefit besides a little speed is it brought down my heart rate tremendously so keep on squatting

[@EJGilb]

Loving all the sprint track cycling content, thanks chaps. Would love to see a more comprehensive breakdown of your recommendations for strength training for track sprinters. Things like exercise selection, frequency, volume, intensity, periodization, accessories like overcoming isometrics & core work. Could maybe guest in some elite coaches - they might be more willing to share information at the end of an Olympic cycle.

[@ronohronohronoh]

Love the track content

[@bigbendstrength]

Most people will never squat 240kg on two legs, much less 1 leg. Great video!

[@LukeSeed]

I would love to hear your training plan for power-endurance sports like swimming or rowing where peak power is important but not at the expense of average power (CP, FTP, BAP)

[@sikastrength]

You know we've never done a rowing video actually

[@aviatorix8805]

Great suggestion! I'd like to see that as well

[@jonmatrix9008]

Great video Eoin. For grapplers who are interested in pushing their split squat numbers, what type of strength standards would you like people to shoot for? I know for back squat you suggested double body weight would be a good goal.

[@stoempert]

As i have come to understand it, (sprint) cycling is all about torque. That is the rotational equivalent of linear force. With peak torque at around 90 degrees and given the nature of a pedal stroke it makes sense not going (much) deeper. Eliminating the stretch-shortening effect is also talked about. I would guess box squats or even pause squats around the 90 degree knee angle would be more beneficial than atg squats.

[@lukebernie04]

Thank you for the video lads. Why is the 5x5 in a power phase so applicable to Track sprinting?

[@sikastrength]

Is there someone specific you see talk about the or is it something you use yourself?

[@lukebernie04]

@@sikastrength I'd use it myself. Im a track cycling sprinter and already do 5x5 and similar in power phases but Im just curious after you mentioned it in your Matt Richardson video

[@zachboskovich6616]

Great

[@Slideglideride]

Hand supported ssb bar split squats for more safety maybe, just my two cents

[@LatimusChadimus]

Rollers > benches (for split squats)

[@habavdekar]

What are rollers?

[@sikastrength]

Seems dangerous on the set up with heavy weights for the rollers

[@LatimusChadimus]

@@sikastrength I'm not talking about foam rollers, you can put a hip pad on a barbell that's fixed on pulling blocks, aside from some people sell them like Titan and Garage Strength

[@LatimusChadimus]

@@habavdekar it's basically a padded bar you rest your ankle in. Instead of risking hurting your toes or feet by having the availability to cheat, the roller forces you to keep as much weight in the front foot as possible so that the ankle joint doesn't get any pressure. I have Titan pulling blocks that go over the loading pins of the barbell and I put a hip pad over it and a yoga block at the bottom so I have a contact point for my knee to know when to stand up.

[@habavdekar]

@@LatimusChadimus Thank you for the detailed explanation. Appreciate it!!

[@jedidiah4004]

Ah yes, the myostatin deficient, absolutely not enhanced horse split squatting more than most men will ever back squat. Pure class.

[@johnsullivan676]

Where are those green Sika shirts?

[@sikastrength]

Long long sold out 😅

[@alexanderkipp7733]

Have you looked at enduro or downhill mtb athletes. Enduro will have a huge aerobic capacity by needing to ride for 5 hours a day. While down hill would be a 3 to 4 min finals run. Motocross racers as well I think fall into that category.

[@Danomax]

How far should I be able to swim as an multi athelte?

[@Clincalbeats]

Some tidbits in this video that shoild be cleared up. There is some gaps in knowledge in this analysis as by sika strength. It's important to make the difference between track sprint cyclist and endurance track cyclists. They are different beasts- as highlighted in this video track sprinters are strength/ power based athletes. Endurance cyclists are vo2 max beasts. ( There is some blurring of the lines depending on the events) Interestingly enough a track endurance cyclist will end up being sprinters on the road. There is a trend towards bigger gears in the Sprint now especially in the flying 200 qualifying. So ther is benefit in being able to push the squat to super heavy numbers to push harder gears for a track sprinter so you definitely want to periodaize the strength phase of training to as heavy as possible. Upper body work is definitely needed for the standing starts needed in the team events as there is a massive strain on this part of the body. Track sprinters will be in the gym year round but will periodize their training from strength to power movements in the build up for race season. Look at the research by medhi kordi and Hamish Ferguson if you want to know about training for track sprinters . You guys should definitely try and interview either one of them or speak to Peter Mitchell current British national champ and track sprint coach

[@sikastrength]

Do note the video is about Robert specifically using the split squats and back squats, not a comprehensive overview on all aspects of training for cycling

[@Clincalbeats]

Noted, just getting overly excited about the crossover of this channel into the sport I love. Track cycling like weightlifting is the weird but intriguing member of the family compared to their contemporaries.

[@LatimusChadimus]

❤

[@LucasDimoveo]

George McOwen or Tim Champion pls

[@sikastrength]

I can tell you Tim Champion has ran our squat program a few times 😁

[@SplashFireFilms]

got it push more needles in 😂

[@jojo-cr8gm]

can you do please do more on nogi grappling s&c and how to manage overall fatigue from rolling?

[@sikastrength]

I'll look into it, jiu-jitsu videos so very poor and it hurts a little bit 🤣🤣

[@nastynate4481]

He seems to be sitting on his back leg and folding it under him. I am pretty sure thats not what you do on this exercise your back knee should be pointing down and your forward leg doing most of the work. call me a keyboard warrior

[@michiel5160]

The only time you need to do an exercise in a certain way is when there are rules and judges. If not, you can do whatever you want. Although, it is wise to aim for not getting hurt and having carry over to your sport.

[@robertlight2370]

I'm going to be a bit nitpicking, but Robert F is a track sprint cyclist. Everything you say about him and sprint cycling is true, but there is also a whole world of track endurance cycling. Those cyclists are nowhere near as powerful and are closer to road cyclists. In fact, there are a number of great cyclists who combine road racing with track endurance racing. So it doesn't sound right to me when you say that track cycling is a power sport, because not all track cycling is sprinting.